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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
5 mins
Total Time
40 mins
Servings: 4 servings
Calories: 242 kcal
Course: Soup
Cuisine: Middle Eastern

Ingredients

  • 1 kg or 2.2 lbs carrots peeled or not, it's up to you
  • 1 head garlic
  • 1 tablespoon olive oil
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 100 grams or 1/2 cup red lentils
  • 1 teaspoon Ras-El-Hanout
  • 1 teaspoon Turmeric
  • 1/2 teaspoon sweet paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1 small red chili pepper (optional, for extra spiciness)
  • 4-5 tablespoons chopped flat-leaf Italian parsley, to garnish
  • Naan bread, to serve (optional)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Serve in bowls, garnished with parsley and seasoned with salt and pepper to taste. Serve some Naan bread or any other flatbread. Enjoy!

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 (32%) 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: 4servings

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.