Spiced Carrot & Lentil Soup is sunshine in a bowl—creamy, warming, and deeply satisfying. Made with simple, nutrient-packed ingredients like carrots, red lentils, and aromatic spices, this vibrant soup is both hearty and healthy. Perfect for chilly evenings or busy weekdays, it’s a feel-good meal that’s easy to make, naturally vegan, and full of cozy, spiced flavor that comforts from the first spoonful to the last.
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp grated ginger
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp cayenne pepper (optional, for heat)
- 5 large carrots, peeled and chopped
- ¾ cup dried red lentils
- 4 cups vegetable broth
- Salt & black pepper to taste
- Juice of ½ lemon
- Fresh parsley or cilantro for garnish
- Optional toppings: coconut milk swirl, black pepper, extra lentils
Step-by-Step Instructions
Step 1: Build the Flavor Base
- In a large pot, heat olive oil over medium heat.
- Add chopped onion and cook until softened, about 5 minutes.
- Stir in garlic, ginger, cumin, coriander, and cayenne pepper (if using). Cook 1 minute until fragrant.
Step 2: Simmer the Soup
- Add chopped carrots, red lentils, and vegetable broth. Stir well.
- Bring to a boil, then reduce heat to low and simmer for 25–30 minutes, or until carrots and lentils are tender.
Step 3: Blend for Creaminess
- Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer to a blender in batches.
- Stir in lemon juice and season with salt and black pepper to taste.
Step 4: Garnish and Serve
- Ladle soup into bowls and drizzle with coconut milk or olive oil if desired.
- Top with parsley or cilantro and a sprinkle of freshly cracked pepper.
Variations
- Add a pinch of turmeric for extra color and anti-inflammatory benefits.
- Use sweet potatoes instead of carrots for a richer, earthier flavor.
- Stir in coconut milk at the end for an even creamier texture.
- Add red chili flakes or harissa for a spicier kick.
Cooking Note
- Rinse lentils well before cooking to remove excess starch.
- Adjust broth for desired consistency—thicker for a stew-like feel or thinner for a light soup.
- Use fresh ginger for the best zing and aroma.
Serving Suggestions
This soup pairs beautifully with warm naan, crusty bread, or a side salad. It’s also a fantastic make-ahead lunch or dinner, staying flavorful and creamy even after reheating. For an elegant touch, top with toasted seeds or a dollop of yogurt.
Storing Tips for the Recipe
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove with a splash of water or broth. It also freezes wonderfully for up to 3 months—simply thaw overnight before reheating.
Timing
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Yield: 4 servings
Nutritional Information (Per Serving)
Calories: Approx. 240
Protein: 11g
Sodium: 620mg
Healthier Alternatives for the Recipe
For an oil-free version, sauté veggies in a splash of broth. Swap salt for more spices or fresh herbs to lower sodium. Add kale or spinach at the end for extra nutrients and fiber.
Common Mistakes to Avoid
- Skipping the ginger—it’s essential for balance and warmth.
- Overcooking the lentils—they should be tender but not mushy before blending.
- Adding lemon too early—it can dull the vibrant color and flavor.
- Forgetting to taste-test seasoning—adjust salt and spices at the end.
Conclusion
Spiced Carrot & Lentil Soup is the ultimate comfort food that’s as nourishing as it is delicious. With its velvety texture, aromatic spices, and bright finish of lemon, it’s a healthy meal that feels indulgent. Whether you’re meal-prepping for the week or cozying up on a cool evening, this soup will keep you warm, satisfied, and glowing from the inside out.
Frequently Asked Questions (FAQs)
Q1: Can I use green or brown lentils?
A: Yes, but they take longer to cook and won’t be as smooth. Red lentils give the best creamy texture.
Q2: Is this soup vegan?
A: Yes—it’s naturally vegan and dairy-free!
Q3: Can I make it spicy?
A: Absolutely—add extra cayenne or chili flakes to amp up the heat.
Q4: Can I freeze this soup?
A: Yes—it freezes perfectly for up to 3 months. Reheat gently with a splash of broth or water.
Spiced Carrot & Lentil Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Spiced Carrot & Lentil Soup – a creamy, vibrant, and wholesome blend of carrots, lentils, and warm spices for cozy nights or nourishing meals.
Ingredients
1 tbsp olive oil
1 onion, chopped
2 garlic cloves, minced
1 tbsp grated ginger
1 tsp ground cumin
½ tsp ground coriander
¼ tsp cayenne pepper (optional, for heat)
5 large carrots, peeled and chopped
¾ cup dried red lentils
4 cups vegetable broth
Salt & black pepper to taste
Juice of ½ lemon
Fresh parsley or cilantro for garnish
Optional toppings: coconut milk swirl, black pepper, extra lentils
Instructions
1. Heat olive oil in a large pot over medium heat. Add onion and cook 5 minutes.
2. Stir in garlic, ginger, cumin, coriander, and cayenne; cook 1 minute until fragrant.
3. Add carrots, lentils, and vegetable broth. Stir and bring to a boil.
4. Reduce heat and simmer 25–30 minutes until carrots and lentils are tender.
5. Blend until smooth using an immersion blender or standard blender.
6. Stir in lemon juice, salt, and pepper to taste.
7. Serve warm with coconut milk, herbs, or extra lentils on top.
Notes
Use fresh ginger for best flavor.
Adjust spice level by increasing cayenne.
Add coconut milk for an extra creamy soup.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Middle Eastern / Fusion
Nutrition
- Serving Size: 1.5 cups
- Calories: 240
- Sugar: 6g
- Sodium: 620mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg