Carrot Lentil Soup
Warm up with a bowl of vibrant and nourishing Carrot Lentil Soup, a wholesome dish that combines the earthy sweetness of carrots with the hearty richness of protein-packed red lentils. Infused with aromatic spices like cumin, coriander, and paprika, this comforting vegan soup offers layers of flavor in every spoonful, while a splash of lemon juice adds a refreshing citrusy brightness. Ready in just 40 minutes, this quick and easy recipe is perfect for busy weeknights or meal prep. Smooth, creamy, and beautifully spiced, it’s a healthy, gluten-free option that’s delicious on its own or paired with crusty bread. Don’t forget a sprinkle of fresh parsley for a finishing touch that takes this soup to the next level!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic
- 4 large, peeled and sliced carrots
- 1 cup red lentils
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons, chopped (optional for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the sliced carrots to the pot and stir well to coat them in the oil and aromatics.
Rinse the red lentils thoroughly in cold water, then add them to the pot along with the vegetable broth.
Stir in the ground cumin, coriander, paprika, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the carrots are tender and the lentils are soft.
Once cooked, use an immersion blender to puree the soup until smooth, or transfer it in batches to a countertop blender. Blend to desired consistency.
Stir in the lemon juice and adjust seasoning as needed.
Serve hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
380 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1102 mg | 48% | |
| Total Carbohydrate | 57.9 g | 21% | |
| Dietary Fiber | 11.3 g | 41% | |
| Total Sugars | 9.3 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1229 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
