Save to Pins Warm up your kitchen with this vibrant Carrot and Lentil Soup. This nourishing blend of sweet carrots and protein-rich lentils is finished with warm spices, making it a perfect comforting meal for chilly evenings or a wholesome, healthy lunch for the whole family.
Save to Pins This soup is a staple for anyone seeking a nutrient-dense dish that doesn't compromise on flavor. Whether you prefer a silky smooth texture or something a bit more rustic and chunky, this recipe is incredibly versatile and satisfying.
Ingredients
- Vegetables: 500 g carrots (peeled and sliced), 1 medium onion (chopped), 2 garlic cloves (minced), 1 celery stalk (chopped)
- Lentils: 150 g (3/4 cup) red lentils, rinsed
- Liquids: 1 liter (4 cups) vegetable stock, 400 ml (1 can) coconut milk (optional for creaminess)
- Spices & Seasoning: 1 tsp ground cumin, 1/2 tsp ground coriander, 1/2 tsp ground turmeric, 1/4 tsp chili flakes (optional), salt and black pepper to taste
- Garnish: Fresh coriander or parsley (chopped), a swirl of yogurt or coconut cream (optional)
Instructions
- Step 1
- Heat a large pot over medium heat. Add a splash of olive oil, then sauté onion, garlic, and celery for 4–5 minutes until softened.
- Step 2
- Add the carrots and cook for another 3 minutes, stirring occasionally.
- Step 3
- Stir in cumin, coriander, turmeric, and chili flakes. Cook for 1 minute until fragrant.
- Step 4
- Add rinsed lentils, vegetable stock, and coconut milk (if using). Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, until the carrots and lentils are soft.
- Step 5
- Remove from heat. Use an immersion blender to puree the soup until smooth, or leave slightly chunky if preferred.
- Step 6
- Season with salt and pepper to taste.
- Step 7
- Ladle into bowls and garnish with fresh herbs and a swirl of yogurt or coconut cream if desired.
Zusatztipps für die Zubereitung
For the best results, use a high-quality immersion blender to achieve a velvety consistency. If you want to add more depth to the flavor profile, try adding a pinch of smoked paprika or a splash of fresh lemon juice just before serving. Ensure your vegetable stock is certified gluten-free if you have dietary restrictions.
Varianten und Anpassungen
To make a lighter version of this soup, you can easily omit the coconut milk and rely solely on the vegetable stock. If you enjoy a spicier kick, feel free to increase the amount of chili flakes. For a completely vegan dish, ensure you use coconut cream for the garnish instead of dairy yogurt.
Serviervorschläge
Ladle the soup into deep rustic bowls and serve warm alongside crusty bread or soft naan. A final garnish of fresh coriander and a swirl of coconut cream adds a beautiful contrast to the vibrant orange color of the soup.
Save to Pins With 9g of protein per serving and only 230 calories, this Carrot and Lentil Soup is as nutritious as it is delicious. It's a wholesome meal that provides lasting energy and a sense of cozy satisfaction with every spoonful.
Frequently Asked Questions
- → Can I make this soup ahead of time?
Absolutely. This soup actually tastes better the next day as flavors meld together. Store in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
- → What type of lentils work best?
Red lentils are ideal because they break down beautifully during cooking, creating a naturally thick and creamy texture. Brown or green lentils hold their shape better but won't give you the same smooth consistency.
- → How can I add more protein?
Stir in a can of chickpeas during the last 10 minutes of simmering, or serve with a side of quinoa. Adding a scoop of protein powder or hemp hearts after blending also boosts protein content without altering flavor.
- → Can I use different vegetables?
Sweet potatoes, butternut squash, or pumpkin work wonderfully as carrot substitutes. You can also add diced tomatoes, spinach, or kale during the last 5 minutes for extra nutrition and color.
- → Is this suitable for batch cooking?
Perfectly suited. Double or triple the recipe easily—it freezes exceptionally well. Portion into individual containers before freezing for convenient grab-and-go lunches or quick dinners.
- → What if I don't have an immersion blender?
A regular countertop blender works perfectly. Blend in batches, filling only halfway and venting the lid to let steam escape. Alternatively, use a potato masher for a chunkier texture or skip blending entirely.