Carrot Red Lentil and Orange Soup
Brighten up your meal with this vibrant Carrot Red Lentil and Orange Soup, a deliciously smooth, nutrient-packed dish that’s perfect for any season. Featuring a medley of sweet, earthy carrots and protein-rich red lentils, this soup is elevated by warm spices like cumin and coriander for a fragrant depth of flavor. A splash of freshly squeezed orange juice and a hint of orange zest add an unexpected citrus twist, making each spoonful zesty and refreshing. Ready in just 45 minutes, this hearty yet light soup is a breeze to make and can be blended for a velvety texture. Topped with fresh parsley or cilantro for an herby finish, it’s ideal as a standalone meal or a starter. Perfect for cozy weeknight dinners or elegant entertaining, this recipe is as wholesome as it is flavorful.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 units garlic cloves, minced
- 500 grams carrots, peeled and sliced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 150 grams red lentils, rinsed and drained
- 1 liter vegetable stock
- 150 milliliters orange juice, freshly squeezed
- 1 teaspoon orange zest
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley or cilantro, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook until softened and translucent, about 5 minutes.
Stir in the minced garlic and cook for 1 more minute, until fragrant.
Add the sliced carrots, ground cumin, and ground coriander, then stir well to coat the vegetables with the spices.
Add the red lentils and vegetable stock to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for 20 minutes or until the carrots and lentils are tender.
Once cooked, remove the pot from the heat and let it cool slightly.
Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a countertop blender.
Return the soup to low heat and stir in the freshly squeezed orange juice, orange zest, salt, and black pepper. Adjust seasoning to taste.
Cook for another 5 minutes to warm through, but do not let it boil.
Ladle the soup into bowls and garnish with chopped parsley or cilantro before serving.
Nutrition Facts
Calories |
290 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1167 mg | 51% | |
| Total Carbohydrate | 44.0 g | 16% | |
| Dietary Fiber | 10.5 g | 37% | |
| Total Sugars | 15.5 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1184 mg | 25% | |
*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.
