4.9 from 24 votes
Vegan Roasted Carrot Soup with Lentils
Easy and delicious Vegan Roasted Carrot Soup with lentils and Moroccan spices. This velvety, rich and healthy carrot soup has a perfectly balanced flavor!
Prep Time
5 mins
Cook Time
35 mins
Total Time
40 mins
Servings:
4
servings
Calories:
242 kcal
Course:
Soup
Cuisine:
Middle Eastern
Ingredients
- 1 kg or 2.2 lbs carrot peeled or not, it's up to you
- 1 head garlic
- 1 tablespoon olive oil
- 1/4 teaspoon black pepper freshly ground
- 1/4 teaspoon salt
- 100 grams or 1/2 cup red lentils
- 1 teaspoon ras el hanout
- 1 teaspoon Turmeric
- 1/2 teaspoon paprika sweet
- 1/4 teaspoon black pepper freshly ground
- 1 Chili pepper optional, for extra spiciness, small, red
- 4-5 tablespoons flat-leaf Italian parsley chopped, to garnish
- naan bread optional, to serve
Instructions
- Preheat the oven to 200 °C or 400 °F. Cut your carrots in sticks (see notes above). You don't have to peel them but you can. Arrange your carrots on a baking tray in one layer. Cut the top of a head of garlic and put it to the carrots. Drizzle with olive oil, season with salt and pepper. Bake for 25-30 minutes or until golden. They should be tender but not mushy when pierced with a fork.
- In the meantime, boil red lentils in a medium saucepan. Bring them to a boil, cover and cook for 15 minutes or check the instructions on the package.
- When the carrots are done, transfer them to a pot together with peeled garlic cloves. Pour warm water, just enough to cover the vegetables. Add spices and bring to a boil. Puree the soup using an immersion blender or a food processor until smooth. Add lentils and mix to combine.
- Serve in bowls, garnished with parsley and seasoned with salt and pepper to taste. Serve some Naan bread or any other flatbread. Enjoy!
Cup of Yum
Notes
- Store leftover in the fridge fro up to 3 days.
- The soup will get thicker over time. Add some warm vegetable broth to thin it up.
Nutrition Information
Calories
242kcal
(12%)
Carbohydrates
43g
(14%)
Protein
9g
(18%)
Fat
4g
(6%)
Sodium
324mg
(14%)
Potassium
1137mg
(24%)
Fiber
15g
(60%)
Sugar
13g
(26%)
Vitamin A
42330IU
(847%)
Vitamin C
39.5mg
(44%)
Calcium
123mg
(12%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 242
% Daily Value*
| Calories | 242kcal | 12% |
| Carbohydrates | 43g | 14% |
| Protein | 9g | 18% |
| Fat | 4g | 6% |
| Sodium | 324mg | 14% |
| Potassium | 1137mg | 24% |
| Fiber | 15g | 60% |
| Sugar | 13g | 26% |
| Vitamin A | 42330IU | 847% |
| Vitamin C | 39.5mg | 44% |
| Calcium | 123mg | 12% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.