Spiced Carrot Lentil Soup (30 Minutes)
This Spiced Carrot Lentil Soup is the perfect solution for busy weeknights when you need a quick, easy, and healthy meal. Packed with plant-based protein and fiber, this hearty vegan soup is not only satisfying but also incredibly nutritious. Plus, this comforting and creamy soup comes together in under 30 minutes in one pot using only simple ingredients, making it a budget-friendly choice for a warm and satisfying lunch or dinner.
Equipment
- Cooking pot
Ingredients
- 1 + ½ cups red lentils rinsed, drained
- 4 medium-sized carrots finely sliced (about 2 full cups)
- 2 medium-sized tomatoes finely diced (about 1 + ½ cups)
- 1 medium-sized onion diced
- 2 cloves of garlic finely chopped
- 2 tablespoons olive oil
- 1 + ½ teaspoons salt
- ½ teaspoon ground cumin
- ½ teaspoon paprika powder
- ¼ teaspoon turmeric powder
- ¼ teaspoon black pepper freshly ground
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened about 5 minutes. Stir in the garlic and cook for another minute until fragrant.
- Season with salt, cumin, paprika, turmeric, and black pepper. Cook for a minute more to release the spice flavors.
- Add carrots, red lentils, diced tomatoes, and water. Start with 5 cups of liquid and add a bit more later if you prefer a thinner soup.
- Bring the soup to a boil, then reduce heat to low and let it simmer for 15 minutes, or until the lentils and carrots are soft.
- Use an immersion blender or transfer the soup to a regular blender or food processor and puree until thick and creamy. Taste and adjust seasonings desired. If your soup is too thick, simply stir in a little more water until it reaches your desired consistency. Reheat gently if needed.
Notes
- Storage - Let the soup cool completely, then transfer it to an airtight container. It will last in the refrigerator for up to 5 days. Reheat gently on the stovetop over medium heat. Add a splash of water if necessary to adjust the consistency.
- Freezer - For longer storage, portion the soup into individual freezer-safe containers or zip-lock bags. Remove any excess air before sealing. The soup will keep well in the freezer for up to a month. Thaw overnight in the refrigerator before reheating.
- Chop evenly - Smaller and similar-sized pieces for fast and even cooking.
- Taste & adjust - Seasoning is key, adjust to your preference.
- Balance the soup - Add a squeeze of lemon for brightness.
- Control thickness - Add water for desired consistency.
- See the post above for more substitutions and variations ideas.
Nutrition
Calories: 127kcalCarbohydrates: 17gProtein: 5gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 614mgPotassium: 430mgFiber: 6gSugar: 5gVitamin A: 7142IUVitamin C: 10mgCalcium: 35mgIron: 2mg
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