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Roasted carrot lentil soup with chestnuts and chili oil

This is your easy vegan bowl of comfort: Roasted Carrot Lentil Soup. A velvety blend of carrots, ginger, onions, garlic and celery, roasted to caramelized perfection. Mild and fragrant spices like cumin, coriander, and turmeric add just the right complexity, while split red lentils contribute a protein-rich creamy smoothness without the need for dairy. Topped with coconut milk, chili oil, and roasted chestnuts, this soup is gonna revolutionize your Thanksgiving menu!

Prep Time
4 mins
Cook Time
4 mins
Total Time
29 mins
Servings: 6 (Yield: 3 quarts)
Calories: 331 kcal
Course: Soup
Cuisine: American

Ingredients

To Roast:
  • 4 teaspoons extra virgin olive oil
  • 1 cup onion diced
  • 2 stalks celery diced
  • 1 ½ lb. carrots thinly sliced
  • 4 cloves garlic peeled
  • 1 inch ginger 2.5 cm., sliced
  • 1 teaspoon smoked paprika
For the soup base:
  • 2 teaspoons extra virgin olive oil
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • ½ teaspoon Turmeric
  • ½ teaspoon crushed red pepper flakes optional
  • 1 ¼ cups split red lentils
  • 6 cups unsalted vegetable stock or water
  • 4 teaspoons maple syrup
  • 1 cup coconut milk full-fat
  • ¾ teaspoon salt or to taste
(Optional) to garnish:
  • coconut milk or unsweetened plant-based yogurt
  • Chili oil
  • ⅓ cup roasted chestnuts sliced
  • ground black pepper
  • cilantro leaves

Instructions

    Cup of Yum
  1. Preheat the oven to 400°F (205°C).
  2. In a mixing bowl, combine olive oil, diced onion, celery, sliced carrots, whole peeled garlic cloves, slices of ginger, and paprika.
  3. Spread the seasoned vegetables out onto a parchment paper lined baking pan and roast for 30 minutes until they are tender.
  4. In a medium pot, heat extra virgin olive oil over medium-high heat. After 90 seconds, when the oil is hot, add cumin seeds, coriander seeds, turmeric and crushed red pepper flakes.
  5. After 60 seconds, when the spices have become fragrant, stir in split red lentils, unsalted vegetable stock or water, and maple syrup.
  6. Place a lid on the pot and cook for 20 minutes over medium heat until the lentils are tender.
  7. Add the roasted vegetables, full-fat coconut milk and salt to taste.
  8. Blend the contents of the pot either in a blender in batches, or using an immersion blender until completely smooth.
  9. Serve the soup hot, garnished with a drizzle of coconut milk or unsweetened plant-based yogurt. Finish with a swirl of chili oil for a kick, sliced roasted chestnuts, and fresh cilantro leaves.

Notes

  • 🔥 Perfect Roasted Flavor:
  • 🔥
  • Achieve perfection in roasting—the key to deep, caramelized flavors. Don’t be impatient. Embrace the slight darkness on the edge of the onions; it all blends seamlessly, just avoid burning.
  • ’
  • 🍲 Stock Home Syndrome:
  • 🍲
  • Opt for homemade vegetable stock; it surpasses store-bought options. Boil 2 parts onion, 1 part carrot, 1 part celery with garlic, bay leaves, porcini mushrooms, and peppercorns. Strain, keeping the liquid, and compost the limp veggies.
  • 🌾 Texture Playtime with Lentils:
  • 🌾
  • For more texture in the soup, set aside some cooked lentils pre-blending. Mix into the silky soup for bursts of whole lentils.
  • 💦 Adjust Consistency:
  • 💦
  • If the pureed soup is too thick, thin it to your desired consistency simply by mixing in water. Note: the soup thickens during storage; add water upon reheating for the ideal silky texture.

Nutrition Information

Calories 331kcal (17%) Carbohydrates 45g (15%) Protein 12g (24%) Fat 13g (20%) Saturated Fat 8g (40%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 1320mg (55%) Potassium 892mg (25%) Fiber 15g (60%) Sugar 12g (24%) Vitamin A 19635IU (393%) Vitamin C 12mg (13%) Calcium 88mg (9%) Iron 5mg (28%)

Nutrition Facts

Serving: 6(Yield: 3 quarts)

Amount Per Serving

Calories 331

% Daily Value*

Calories 331kcal 17%
Carbohydrates 45g 15%
Protein 12g 24%
Fat 13g 20%
Saturated Fat 8g 40%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 1320mg 55%
Potassium 892mg 19%
Fiber 15g 60%
Sugar 12g 24%
Vitamin A 19635IU 393%
Vitamin C 12mg 13%
Calcium 88mg 9%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.