5.0 from 3 votes
Spicy Carrot and Lentil Soup
This spicy carrot and lentil soup is a delightful, nutritious, and budget-friendly dish that will satisfy your appetite and nourish your body.
Prep Time
20 mins
Cook Time
20 mins
Servings: 4 people
Calories: 261 kcal
Course:
Soup
Cuisine:
American , British
Ingredients
- 1 medium onion finely chopped
- 1 thumb-sized piece of ginger grated
- 2 garlic cloves grated
- 2 tablespoons olive oil
- 1 lb carrots 450 g
- 2 celery sticks
- 1 ½ curry powder Note 2
- ¼ teaspoon red chili flakes or to taste
- ¼ teaspoon fine sea salt or kosher salt
- ¼ teaspoon ground black pepper
- ¾ cup red lentils 150 g
- 5 cups vegetable stock or broth, 1.2 liter
- more salt and pepper to taste
- chopped parsley chopped
Instructions
- Prepare the ingredients: Finely chop the onion and set it aside. Grate the ginger and garlic and keep them separated from the onions. Chop the carrots and celery stalks and set them aside. Rinse the lentils and let them drain in the sieve. 1 onion; 1 piece of ginger + 2 garlic cloves; 1 lb/ 450 g carrots + 2 celery stalks; ¾/ 150 g red lentils
- Sauté: Heat the oil. Sauté the onions with a pinch of salt, often stirring, until golden and slightly softer, about 4-5 minutes. Add ginger and garlic and stir until fragrant, about 1 minute. 2 tablespoon olive oil
- Add carrots and celery and sauté them for 4-5 minutes, stirring occasionally, until slightly softer.
- Simmer: Add curry powder, chili flakes, salt, and pepper, and stir for 30 seconds. Add the lentils, pour in the stock, and bring to a boil. Once the soup boils, lower the heat, cover, leaving a small crack open, and simmer for 30-35 minutes until the carrots and lentils are soft. 1 ½ teaspoon curry powder + ¼ teaspoon red chili flakes + ¼ teaspoon salt + ¼ teaspoon pepper + 5 cups/ 1.2 liter vegetable stock
- Blend the soup with an immersion blender.
- Adjust the taste with salt and pepper, garnish with chopped parsley, and serve immediately (or reheated) with a dollop of yogurt (if desired).
Cup of Yum
Notes
- Blending: An immersion blender is recommended for blending soups or hot liquids. While a regular blender can also be used, extra safety precautions must be taken – Make sure you read Expert Tips.
- Curry powder: I used curry madras powder, but feel free to use your preferred curry blend. Remember to check the spice levels and adjust the quantity to your liking.
Nutrition Information
Serving
1portion from 4
Calories
261kcal
(13%)
Carbohydrates
39g
(13%)
Protein
10g
(20%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1425mg
(59%)
Potassium
752mg
(21%)
Fiber
14g
(56%)
Sugar
10g
(20%)
Vitamin A
19644IU
(393%)
Vitamin C
11mg
(12%)
Calcium
69mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 261
% Daily Value*
| Serving | 1portion from 4 | |
| Calories | 261kcal | 13% |
| Carbohydrates | 39g | 13% |
| Protein | 10g | 20% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1425mg | 59% |
| Potassium | 752mg | 16% |
| Fiber | 14g | 56% |
| Sugar | 10g | 20% |
| Vitamin A | 19644IU | 393% |
| Vitamin C | 11mg | 12% |
| Calcium | 69mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.