5.0 from 6 votes
Carrot and Lentil Soup
Carrot and lentil soup is a comforting, hearty, nutritious, and easy-to-make dish.
Prep Time
25 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 6 Servings
Calories: 339 kcal
Course:
Soup
Cuisine:
International
Ingredients
- 1.5 cups red lentils sorted + rinsed
- 1 yellow onion finely chopped
- 3 cloves garlic peeled + minced
- 2 pounds carrots peeled + roughly chopped (approx. 6 large carrots)
- 1.5 pounds sweet potatoes peeled + roughly chopped (approx. 2 medium potatoes)
- 8 cups vegetable broth
- 2 teaspoons smoked paprika
- 1.5 teaspoons cumin
- salt + pepper to taste
- 2-3 tablespoons lemon juice to taste, optional but recommended
Optional Garnishes
- fresh parsley, cilantro, coriander, freshly grated ginger, or a drizzle of olive oil
Instructions
- Add the onion and garlic to a large pot with a tablespoon of water or broth (or oil if preferred) and sauté over medium heat until translucent, approx. 5 minutes.
- Then add all the remaining ingredients except the lemon juice. Bring the soup to a boil, then reduce the heat and simmer until the lentils are cooked and the carrots and sweet potatoes are fork-tender. Stir occasionally.
- Turn off the heat and use an immersion blender to puree the soup. Then add the lemon juice, salt and pepper to your taste, and enjoy.
Cup of Yum
Notes
- Leftovers keep in the fridge for 3-4 days or frozen for up to 3 months.
- Start with 8 cups of broth, but add more if you prefer a thinner soup.
- As leftovers sit in the fridge, the soup will thicken. You may add more water or broth when reheating if you want to thin out the soup.
Nutrition Information
Calories
339cal
(17%)
Carbohydrates
69g
(23%)
Protein
17g
(34%)
Fat
1g
(2%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
0.2g
Sodium
482mg
(20%)
Potassium
1387mg
(40%)
Fiber
23g
(92%)
Sugar
15g
(30%)
Vitamin A
41700IU
(834%)
Vitamin C
17mg
(19%)
Calcium
124mg
(12%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 339
% Daily Value*
| Calories | 339cal | 17% |
| Carbohydrates | 69g | 23% |
| Protein | 17g | 34% |
| Fat | 1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 0.2g | 1% |
| Sodium | 482mg | 20% |
| Potassium | 1387mg | 30% |
| Fiber | 23g | 92% |
| Sugar | 15g | 30% |
| Vitamin A | 41700IU | 834% |
| Vitamin C | 17mg | 19% |
| Calcium | 124mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.