Carrot and Lentil Soup
User Reviews
5
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
6 servings
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Calories
307 kcal
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Course
Soup
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Cuisine
North American
Carrot and Lentil Soup
Description
This soup combines sautéed onion, celery, ginger, and garlic with cumin and seasoning, then simmers red lentils and carrots in vegetable stock until tender. Orange juice is stirred in to add brightness and slight sweetness. The soup is pureed using an immersion blender to achieve a smooth texture, though a blender can be used in batches if needed.
The result is a creamy, lightly spiced soup where the earthiness of lentils and sweetness of carrots are accented by fresh ginger and cumin. The orange juice enhances the flavor with citrus notes, contributing to a balanced palate.
It can be garnished with fresh parsley or cilantro and optionally sprinkled with red pepper flakes for heat. Coconut milk or plant milk may be substituted for some stock to add creaminess, and various spices can be adjusted to taste.
Store cooled soup in an airtight container in the refrigerator and reheat gently. The soup freezes well for up to six months. Reheat thoroughly before serving.
Ingredients
- 1 tablespoon olive oil
- 1 onion chopped
- 2 celery chopped, stalks
- 2 inches ginger root peeled and minced, fresh
- 2 cloves garlic minced
- 1 teaspoon cumin
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 lb carrot peeled and sliced
- 7 cups vegetable stock
- ¼ cup orange juice unsweetened
- 1 ½ cups red lentils rinsed, split
- 2 tablespoon parsley or cilantro chopped, fresh
- red pepper flakes optional, for garnish
Instructions
- Heat oil in a large pot or Dutch oven over medium heat. Add onion, celery, garlic, ginger, cumin, salt and pepper. Cook, stirring occasionally, until onions are translucent.
- Add stock, lentils, and carrots and bring to a boil, then reduce heat and simmer, stirring occasionally, for about 30 minutes or until carrots and lentils are tender. Stir in the orange juice.
- Use an immersion blender to puree the soup right in the pot. Alternatively, you can transfer it in batches to a blender or food processor. If you are using a blender, allow the soup to cool somewhat first, and keep the steam hatch open on the blender lid.
- Serve hot, garnished with parsley or red pepper flakes
Notes
- An immersion blender is ideal for pureeing directly in the pot, saving cleanup and preserving texture.
- If no immersion blender, puree in batches in a regular blender, allowing soup to cool and venting the lid.
- Spices like chili powder, curry powder, garam masala, paprika, turmeric, or cinnamon can be used to vary flavor.
- Orange juice can be replaced with lemon or lime juice for different citrus notes or omitted.
- Toppings like coconut milk, hot sauce, croutons, roasted chickpeas, or fresh green onion add texture and flavor contrasts.
- Use plant-based milks for a creamier version by substituting some or all vegetable stock.
- Store leftovers in airtight containers in the refrigerator, reheating gently on the stove.
- Freeze individual portions in airtight containers for up to 6 months; thaw overnight in the fridge before reheating.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 307 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 307kcal | 15% |
| Carbohydrates | 52g | 17% |
| Protein | 13g | 26% |
| Fat | 5g | 8% |
| Sodium | 1217mg | 51% |
| Potassium | 1070mg | 23% |
| Fiber | 18g | 72% |
| Sugar | 14g | 28% |
| Vitamin A | 26110IU | 522% |
| Vitamin C | 35.3mg | 39% |
| Calcium | 96mg | 10% |
| Iron | 4.3mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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