Carrot And Lentil Soup

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Healthy and creamy, flavour-packed Carrot and Lentil Soup, with garlic, ginger, cumin, coriander, turmeric and tomato.

Just 10 minutes prep time and on the table in 45 minutes!

As soon as the cooler months roll around, I’m all about making tasty, healthy and filling soups for lunches and dinners!

Serve them alongside a batch of savoury muffins, soft and fluffy white rolls (to soak up the deliciousness), savoury scrolls or cheese and bacon rolls!

Why You’re Going To Love This Recipe

This healthy vegetarian lentil soup with carrots is delicious AND easy!

What more could you want?

• Packed FULL of flavour – the subtle spices and flavourings take this soup to the next level… garlic, ginger, cumin, coriander, turmeric and (optional) chilli make this soup extra amazing!
• A cheap and nutritious meal – carrots, dried red lentils and canned tomatoes, make this soup a very budget friendly meal, packed full of vitamins, minerals and antioxidants. This soup gets a five star healthy tick!
• Kid-friendly option – simply omit the chilli.
• Meat free dinner – make at least one meal a week a vegetarian one.
• Dairy-free option – substitute the milk or cream for coconut milk or coconut cream.
• Freezer-friendly – stock up the freezer with any leftovers, and freeze for up to 3 months.
• Reheat – from frozen in the microwave or on the stovetop. Alternatively, defrost overnight in the fridge and then reheat.

What You Need

This flavour-packed Carrot and Lentil Soup is made with so many deliciously subtle middle eastern spices. It makes a great light and healthy dinner, take any left-overs for your lunch the next day!

Note: Scroll to the recipe card at the bottom for the ingredients quantities and full detailed method.

• Olive oil – to saute with.
• Onion – finely dice a regular brown or white onion.
• Spices – this soup is made with the following subtle middle eastern spices and flavourings.. garlic, ginger, cumin, coriander, turmeric – and chilli (optional).
• Tomato paste – adds an extra richness to the flavour.
• Carrots – peeled and grated.
• Split red lentils – these are dried lentils that can be purchased from the soup section of your supermarket. Being split, they cook quickly and break down to a puree which thickens the soup.
• Vegetable stock – I use pre-made liquid vegetable stock or make your own using one teaspoon dried vegetable stock powder to every 1 cup of water.
• Diced tomatoes – use canned store-bought diced tomatoes as they’re inexpensive and convenient, or dice your own fresh tomatoes if you have extra on hand.
• Milk or cream – choose between milk, cream, or even coconut milk (for a delicious dairy-free option… and a great added flavour!)
• Salt and pepper – season to taste.

Equipment Required

My spiced Lentil & Carrot Soup is perfect for beginners because it’s SO easy and requires very little kitchen equpiment.

Here’s what you’ll need:

• Large saucepan and stovetop;
• Grater;
• Stick blender (or Thermomix) optional*.

Step By Step Instructions

Have this tasty and nutritious carrot soup on the table in just 45 minutes! Heat up some turkish bread or healthy wholemeal seeded rolls to serve with.

Note: Scroll to the recipe card at the bottom for the ingredients quantities and full detailed method.

Step 1 – Saute The Spices

Saute the diced onion, minced garlic, minced ginger, cumin, coriander, turmeric and chilli flakes (optional) for 2 minutes.

Saute until the onion has softened and the spices are fragrant.

Step 2 – Add The Tomato Paste & Grated Carrots

Add the tomato paste and stir through.

Then add the grated carrots and saute for 1 minute.

Step 3 – Add The Remaining Ingredients

Add the rinsed split red lentils, liquid vegetable stock and diced tomatoes.

Step 4 – Cook

Bring the soup to a boil then reduce to a simmer and cook for 30 minutes (or until the lentils have completely softened).

Step 5 – Add The Milk/Cream

Stir through the milk, cream or coconut milk to the soup.

Season (to your taste) with salt and pepper.

Step 6 – Blend (Optional)

For a smooth soup – blend the entire cooked soup with a stick blender or a Thermomix.
For a chunky soup – leave entire cooked soup as is (unblended).
For a chunky/smooth soup – blend half of the cooked soup with a stick blender or Thermomix and then stir it through the portion of unblended soup.

Expert Tips

Follow my tips for the most delicious Carrot Lentil Soup!

• Chilli – add as much or as little chilli flakes as you like. If you’re serving this soup to young children (or people sensitive to chilli), you can omit the chilli entirely.
• Dairy-free option – use coconut milk in place of the milk or the cream for a lactose-free option.
• Blending – for a smoother soup, you can use a stick blender or a Thermomix.
• Serving suggestions – you can serve this carrot lentil soup just as it is with bread rolls or buttered toast. I like to serve it with warmed naan or turkish bread, a dollop of greek yoghurt, cream or sour cream, and a sprinkling of fresh coriander, sesame seeds and poppy seeds to add that middle eastern flair!
• Storing – store leftovers in an airtight container in the fridge for up to a week.
• Reheating – reheat the soup to a simmer in the microwave or in a saucepan over a stovetop.
• Freezing – freeze leftovers in an airtight container for up to 3 months. You can reheat from frozen or alternatively, defrost in the fridge overnight and reheat.

FAQs

Can I make this carrot and lentil soup dairy-free?

Absolutely! Simply use coconut milk in place of regular milk or cream.

How can I make this soup chunkier or smoother?

It’s SO easy!
For a smooth soup – blend the entire cooked soup with a stick blender or a Thermomix.
For a chunky soup – leave entire cooked soup as is (unblended).
For a chunky/smooth soup – blend half of the cooked soup with a stick blender or Thermomix and then stir it through the portion of unblended soup.

Do I need to soak the red lentils first?

No, t’s no need to soak the lentils first. Simply rinse the lentils and add to the soup as per the recipe.
As the red lentils are split, they cook quickly and break down to a puree which thickens the soup. Unlike brown lentils or green lentils, they don’t hold their shape when cooked, making them excellent to use in soups, dahl, curries, dips, and so much more!

When winter rolls around and we’re looking for warmth and comfort, t’s no better time to make a batch of healthy and hearty soup!

Course: Soup
Cuisine: Middle Eastern, Vegetarian
Diet: Vegetarian
Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Servings: 6 serves
Calories: 215kcal

Ingredients

1. 2 tbs olive oil
2. 1 brown onion finely diced
3. 2 tsp minced garlic
4. 1 tsp minced ginger
5. 1 tsp ground cumin
6. 1 tsp ground coriander
7. 1 tsp turmeric
8. pinch chilli flakes to taste (optional)
9. 2 tbs tomato paste
10. 600 g carrots grated
11. 140 g split red lentils rinsed until the water runs clear
12. 1 litre liquid vegetable stock
13. 400 g diced tomatoes canned
14. 125 g milk coconut milk, regular milk or cream
15. salt and pepper to season

Instructions

1. Heat the olive oil in a large saucepan over medium heat. Saute the diced onion, minced garlic, minced ginger, cumin, coriander, turmeric and chilli flakes for 2 minutes or until the onion has softened and the spices are fragrant.
2. Add the tomato paste and stir through.
3. Next, add the grated carrots and saute for 1 minute.
4. Add the split red lentils, liquid vegetable stock and diced tomatoes.
5. Bring to the boil, then reduce to a simmer, cover and cook for 30 minutes (stirring occasionally) or until the lentils have softened.
6. Stir through the milk, cream or coconut milk and season with salt and pepper.
7. For a chunky soup, serve as is. For a smooth soup, use a stick blender to process the soup. If you’d like a slightly chunky soup use a stick blender to process half of the soup and leave the other half chunky. Stir to combine.
8. Serve on it’s own or with your choice of the following: naan or Turkish bread, greek yoghurt, cream or sour cream, fresh coriander or sesame/poppy seeds.

Notes

RECIPE NOTES & TIPS

• Chilli – (optional) add as much or as little chilli flakes as you like. If you’re serving this soup to young children (or people sensitive to chilli), you can omit the chilli entirely.
• Dairy-free option – use coconut milk in place of the milk or the cream for a lactose free option.
• Blending – for a smoother soup, you can use a stick blender or a Thermomix.
• Storing – store leftovers in an airtight container in the fridge for up to a week.
• Reheating – reheat the soup in the microwave or in a saucepan over a stovetop.
• Freezing – freeze leftovers in an airtight container for up to 3 months. You can reheat from frozen or alternatively, defrost in the fridge overnight and reheat.

Nutrition

Calories: 215kcal | Carbohydrates: 33g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 3mg | Sodium: 792mg | Potassium: 806mg | Fiber: 11g | Sugar: 11g | Vitamin A: 17266IU | Vitamin C: 16mg | Calcium: 108mg | Iron: 3mg

Recipe by CookGoodRecipes.com