Save to Pinterest This Carrot and Lentil Soup is a vibrant, nourishing dish that perfectly balances the natural sweetness of carrots with protein-rich red lentils. Infused with warm spices like cumin, coriander, and turmeric, this easy-to-make soup is a comforting meal that provides both health benefits and incredible flavor. Whether you are looking for a quick weeknight dinner or a healthy lunch option, this international-inspired soup is sure to become a household favorite.
Save to Pinterest Designed for simplicity and health, this soup uses basic pantry staples to create a sophisticated flavor profile. It is a versatile dish that can be served as a silky smooth puree or left slightly chunky, depending on your personal preference.
Ingredients
- 500 g carrots, peeled and sliced
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 celery stalk, chopped
- 150 g (3/4 cup) red lentils, rinsed
- 1 liter (4 cups) vegetable stock
- 400 ml (1 can) coconut milk (optional for creaminess)
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp ground turmeric
- 1/4 tsp chili flakes (optional)
- Salt and black pepper, to taste
- Fresh coriander or parsley, chopped (optional garnish)
- A swirl of yogurt or coconut cream (optional garnish)
Instructions
- Step 1
- Heat a large pot over medium heat. Add a splash of olive oil, then sauté onion, garlic, and celery for 4–5 minutes until softened.
- Step 2
- Add the carrots and cook for another 3 minutes, stirring occasionally.
- Step 3
- Stir in cumin, coriander, turmeric, and chili flakes. Cook for 1 minute until fragrant.
- Step 4
- Add rinsed lentils, vegetable stock, and coconut milk (if using). Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, until the carrots and lentils are soft.
- Step 5
- Remove from heat. Use an immersion blender to puree the soup until smooth, or leave slightly chunky if preferred.
- Step 6
- Season with salt and pepper to taste.
- Step 7
- Ladle into bowls and garnish with fresh herbs and a swirl of yogurt or coconut cream if desired.
Zusatztipps für die Zubereitung
For extra depth of flavor, you can add a pinch of smoked paprika or a splash of lemon juice just before serving. These ingredients help to brighten the earthy notes of the lentils and the sweetness of the carrots.
Varianten und Anpassungen
If you prefer a lighter soup, feel free to omit the coconut milk and use only vegetable stock. To make the dish spicier, simply increase the amount of chili flakes. This recipe is easily adaptable to your heat tolerance and dietary preferences.
Serviervorschläge
Serve this comforting soup with crusty bread or warm naan for a complete meal. For a fully vegan presentation, ensure you use coconut cream for the garnish instead of dairy-based yogurt.
Save to Pinterest With approximately 230 calories and 9g of protein per serving, this soup is a nutrient-dense choice for any time of year. Its balance of healthy fats, complex carbohydrates, and plant-based protein makes it a satisfying and wholesome addition to your culinary rotation.
Recipe Q&A
- → Can I use green or brown lentils instead of red?
Red lentils work best because they break down during cooking, creating a naturally creamy texture. Green or brown lentils hold their shape and result in a chunkier soup. If substituting, extend cooking time by 10-15 minutes and expect a different consistency.
- → How long does this soup keep in the refrigerator?
Store cooled soup in an airtight container for up to 4 days. The flavors actually deepen and improve after a day or two. Reheat gently on the stovetop, adding a splash of water or stock if needed to adjust consistency.
- → Can I freeze this soup?
Yes, this freezes exceptionally well. Portion cooled soup into freezer-safe containers or bags, leaving space for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- → What can I use instead of coconut milk?
For creaminess without coconut flavor, try heavy cream, half-and-half, or even pureed white beans. Additional vegetable stock works for a lighter version. For dairy-free options, cashew cream or blended silken tofu provide similar richness.
- → Do I have to blend the soup?
Blending creates the smooth, velvety texture shown, but it's optional. For a chunkier rustic soup, simply mash some vegetables against the pot side or skip blending entirely. The seasoning remains the same either way.
- → How can I add more protein?
Increase lentils to 1 cup, stir in cooked chickpeas before blending, or top with roasted chickpeas for crunch. A dollop of Greek yogurt or serving with protein-rich sides like quinoa bread also boosts protein content.