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–+ servings
Spiced Carrot and Lentil Soup

Comforting Spiced Carrot and Lentil Soup for Cozy Nights

This Spiced Carrot and Lentil Soup is a nourishing one-pot meal perfect for cozy evenings.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with coconut oil for sweetness
  • 1 medium Onion Chopped, red onion can be used for a milder flavor
  • 3 cloves Garlic Minced
  • 1 tablespoon Fresh Ginger Grated
For the Soup
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Ground Coriander
  • 1 teaspoon Turmeric
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Red Chili Flakes Adjust to taste
  • 1 cup Tomato Puree Canned crushed tomatoes can be a substitute
  • 4 medium Carrots Chopped
  • 1 cup Red Lentils Rinsed
  • 4 cups Vegetable Broth Homemade works best
  • to taste Salt & Pepper Essential for seasoning
For Garnishing
  • 1 tablespoon Fresh Cilantro Optional

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté for 5-7 minutes until translucent.
  2. Stir in minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
  3. Add cumin, coriander, turmeric, smoked paprika, and red chili flakes, stirring for 1-2 minutes.
  4. Pour in tomato puree and cook for another minute, stirring constantly.
  5. Add chopped carrots and sauté for 2-3 minutes while stirring.
  6. Stir in rinsed red lentils and vegetable broth. Bring to a boil, then lower heat and cover. Simmer for 25-30 minutes.
  7. Blend for creaminess if desired, or leave chunky.
  8. Season with salt and pepper to taste.
  9. Ladle into bowls and garnish with fresh cilantro.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 15000IUVitamin C: 15mgCalcium: 70mgIron: 4mg

Notes

Always rinse red lentils before use. Adjust spices as needed. This soup freezes well for up to 3 months.

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