Description
A hearty and healthy Carrot and Lentil Soup that is easy to prepare, packed with flavors from ground cumin, coriander, turmeric, and optional smoked paprika. This vegan and gluten-free Middle Eastern-inspired soup is perfect for a nutritious meal, served hot with a touch of lemon juice and optional yogurt or fresh herbs garnish.
Ingredients
Scale
Soup Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 pound carrots, peeled and chopped
- 1 cup red lentils, rinsed
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon turmeric
- 1/4 teaspoon smoked paprika (optional)
- 4 cups vegetable broth
- 1 cup water
- Salt and black pepper to taste
- Juice of 1/2 lemon
- Plain yogurt or fresh herbs for garnish (optional)
Instructions
- Prepare the aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 4–5 minutes until softened and translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant.
- Add vegetables and spices: Add the chopped carrots, rinsed red lentils, ground cumin, ground coriander, turmeric, and smoked paprika if using. Stir well to coat all the ingredients evenly with the spices.
- Simmer the soup: Pour in the vegetable broth and water. Increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 20–25 minutes, or until the carrots and lentils are tender.
- Blend the soup: Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, blend the soup in batches in a standard blender until it reaches the desired consistency.
- Season and finish: Stir in the lemon juice and add salt and black pepper to taste. Adjust seasonings as desired.
- Serve: Ladle the hot soup into bowls and top with a swirl of plain yogurt or a sprinkle of fresh herbs if desired. Serve immediately.
Notes
- For a chunkier texture, blend only half of the soup and mix the pureed and unblended portions.
- This soup freezes well, making it a great option for meal prep.
- Add chili flakes during cooking for added heat and spice.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Middle Eastern-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 230
- Sugar: 7g
- Sodium: 420mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
