Carrot and Lentil Soup

Name: Carrot and Lentil Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Ingredients: 1 tablespoon olive oil; 1 onion; 2 stalks celery; 2 inches fresh ginger root; 2 cloves garlic; 1 teaspoon cumin; ½ teaspoon salt; ½ teaspoon pepper; 2 lb carrots; 7 cups vegetable stock; ¼ cup unsweetened orange juice; 1 ½ cups split red lentils; 2 tablespoon fresh parsley; red pepper flakes

User Reviews

5.0

150 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings
6 servings
Calories
307 kcal
Course
Soup
Cuisine
North American

Carrot and Lentil Soup

Piper Stevens

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Red lentils add a velvety texture to this delicious, nutritious lentil and carrot soup. It's a hearty, creamy, and flavorful carrot soup the whole family will love! And it takes just 30 minutes in one pot.

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Ingredients

Servings

1 tablespoon olive oil
1 onion chopped
2 stalks celery chopped
2 inches fresh ginger root peeled and minced
2 cloves garlic minced
1 teaspoon cumin
½ teaspoon salt
½ teaspoon pepper
2 lb carrots peeled and sliced
7 cups vegetable stock
¼ cup unsweetened orange juice
1 ½ cups split red lentils rinsed
2 tablespoon fresh parsley or cilantro chopped
red pepper flakes optional, for garnish

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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

Equipments used:

Notes

Blending: An immersion blender makes it easy to puree the soup right in the pot. It's a valuable and versatile tool in any kitchen. I have one with a chopper attachment which is perfect for small kitchens. It eliminates the need for space hogging blenders and food processors. (You can get more info here about essential items for small kitchens). However, if you don't have one, you can transfer the soup, in batches to a high speed blender (like a Vitamix blender), or a food processor. Allow the soup to cool somewhat before adding batches to the blender, and be sure to have the steam vent opened to prevent soup from splattering.
Spices: Add your favorite spices to this red lentil carrot soup. Instead of ginger and cumin, try chili powder, curry powder or garam masala. Or try a combo of paprika, turmeric, and cinnamon for a Moroccan spin.
Citrus: The small amount of orange juice can be omitted, or you can use lemon or lime juice instead.
Toppings: I topped this flavorful soup with fresh cilantro and chili flakes, but I also like adding a drizzle of coconut milk or hot sauce. You can add croutons or try my roasted chickpeas for a delicious gluten-free topping alternative. Fresh green onion is another good alternative, too.
Liquid: Substitute creamy coconut milk, oat milk, or almond milk for some or all of the vegetable stock for an even creamier version.
Consistency: If you prefer a thinner consistency, add more vegetable broth to the soup.
Storage: Cool to room temperature, then store it in a airtight container in the fridge. To reheat it, just return it to the pot over medium heat. Stir occasionally until it comes to the desired temperature.
Freezing: Freeze individual portions in airtight freezer containers for up to 6 months. Defrost overnight in the fridge.

Nutrition Information

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Serving 1g Calories 307kcal (15%) Carbohydrates 52g (17%) Protein 13g (26%) Fat 5g (8%) Sodium 1217mg (51%) Potassium 1070mg (31%) Fiber 18g (72%) Sugar 14g (28%) Vitamin A 26110IU (522%) Vitamin C 35.3mg (39%) Calcium 96mg (10%) Iron 4.3mg (24%)

Nutrition 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%