Spiced Carrot & Lentil Soup
A velvety, aromatic Spiced Carrot & Lentil Soup that's effortlessly prepared, combining the natural sweetness of carrots with hearty red lentils and a fragrant blend of warming spices for a truly satisfying and wholesome meal.
For 6 servings
Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped yellow onion and sauté for 5-7 minutes until softened and translucent. Add minced garlic and grated fresh ginger, cooking for another 1-2 minutes until fragrant, being careful not to burn the garlic.
Stir in ground cumin, ground coriander, ground turmeric, and red pepper flakes (if using). Cook for 30 seconds to 1 minute, stirring constantly, until the spices are fragrant. This step helps to bloom their flavors.
Add the peeled and roughly chopped carrots and rinsed red lentils to the pot. Stir well to coat the vegetables and lentils with the spices.
Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the carrots are very tender and the lentils have broken down.
Remove the pot from the heat. Using an immersion blender, carefully blend the soup directly in the pot until completely smooth and creamy. Alternatively, transfer the soup in batches to a standard blender, blending until smooth (exercise caution when blending hot liquids, filling the blender only halfway and venting the lid).
Stir in the full-fat coconut milk. Return the pot to low heat and warm through for 2-3 minutes, but do not boil. Season with salt and black pepper to taste.
Ladle the hot soup into bowls. Garnish with fresh chopped cilantro, a swirl of extra coconut milk, or toasted seeds if desired. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Rush the Aromatics: Sautéing the onion until truly soft and fragrant, and blooming the spices, lays the foundation for a deeply flavorful soup.
- 2Rinse Lentils Thoroughly: Rinsing red lentils before cooking helps remove any debris and excess starch, leading to a clearer, better-textured soup.
- 3Blend Safely: When using a standard blender for hot soup, always fill it only halfway, remove the center cap from the lid (covering the opening with a kitchen towel), and start on a low speed to prevent pressure buildup and splatters.
- 4Adjust Consistency: If the soup is too thick, add a little more vegetable broth or water until it reaches your desired consistency. If it's too thin, simmer uncovered for a few more minutes to reduce.
Adapt it for your goals.
Smoky Flavor
Add a pinch of smoked paprika along with the other spices for a subtle smoky depth.
Extra ProteinExtra Protein
Stir in a can of drained and rinsed chickpeas or white beans during the last 10 minutes of simmering for added texture and protein.
Ginger BoostGinger Boost
Increase fresh ginger to 2 tablespoons or add a pinch of dried ginger powder for a more pronounced warming ginger kick.
Why this is on our healthy list.
Rich in Fiber
Red lentils are an excellent source of dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
Vitamin A Powerhouse
Carrots are packed with beta-carotene, which the body converts to Vitamin A, essential for vision, immune function, and skin health.
Anti-inflammatory Spices
Cumin, coriander, and turmeric are known for their anti-inflammatory and antioxidant properties, contributing to overall well-being.
Frequently asked questions
Yes, this soup is excellent for meal prep. It can be made 2-3 days in advance and stored in an airtight container in the refrigerator. Flavors often deepen overnight.
