Creamy Red Lentil Carrot Soup
User Reviews
4.7
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
226 kcal
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Course
Soup
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Cuisine
Middle Eastern
Creamy Red Lentil Carrot Soup
Description
This soup starts by gently sautéing diced onion and garlic with seasoning and curry powder to build a fragrant base. Red lentils and sliced carrots cook along with vegetable stock and full-fat coconut milk, softening until tender. Once cooked, the mixture is pureed until completely smooth to create a creamy consistency without added cream or thickeners.
The finished soup is mildly spiced with curry and balanced by coconut milk's richness and the sweetness of carrots and lentils. Topping with Greek yogurt adds creaminess and tang, while cilantro and red pepper flakes provide bright and spicy contrasts. This soup can be served as a comforting starter or light meal.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion diced
- 2 cloves garlic grated
- kosher salt to taste
- black pepper to taste
- ½ teaspoon curry powder add up 1/2 teaspoon more if desired
- 1.5 cups vegetable stock or water
- ½ cup red lentils rinsed
- 3 medium-sized carrot 1-inch slices
- 1 (14 ounce) can coconut milk full-fat
For topping:
- Greek yogurt
- cilantro chopped
- red pepper flakes crushed
Instructions
- In a medium-sized soup pot set over medium heat add olive oil.
- Once the oil is hot add in the diced onion and saute just until soft.
- Add in the garlic, kosher salt, black pepper, and curry powder.
- Saute for another minute just until the garlic is fragrant.
- Pour in vegetable stock, red lentils, carrots, and coconut milk.
- Bring to a boil and then turn down the heat and simmer for about 20 minutes until the carrots and lentils are soft.
- Add the hot soup to a blender (I used my Vitamix) and puree until completely smooth.
- If your blender does not hold all the soup do this in batches.
- Also, be very careful when blending the hot soup because if the lid comes off it could be dangerous.
- Pour the pureed soup back into the pot and warm through.
- Top with a dollop of Greek yogurt, cilantro, and red pepper flakes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 226 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 226kcal | 11% |
| Carbohydrates | 15g | 5% |
| Protein | 9g | 18% |
| Fat | 16g | 25% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 4g | 24% |
| Cholesterol | 2mg | 1% |
| Sodium | 584mg | 24% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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