Save A vibrant, nourishing soup blending sweet carrots and protein-rich lentils, finished with warm spices for a comforting meal. This simple yet flavorful dish is perfect for those seeking a healthy, international-inspired soup that is both easy to prepare and deeply satisfying.
Save This soup is a sensory experience, with the earthy notes of ground cumin and turmeric balancing the natural sweetness of the carrots. Whether you are looking for a meal-prep staple or a cozy weeknight dinner, this recipe delivers warmth and nutrition in every spoonful.
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, add a pinch of smoked paprika or a splash of lemon juice before serving. If you are following a strict gluten-free diet, double-check that your vegetable stock is certified gluten-free.
Varianten und Anpassungen
For a lighter version of this soup, simply omit the coconut milk and use only vegetable stock. If you prefer a bit more heat, feel free to increase the amount of chili flakes used during the spice-toasting phase.
Serviervorschläge
Serve this golden-hued soup with a side of warm crusty bread or naan. A garnish of fresh coriander or parsley adds a bright contrast to the rich, spiced flavors.
Save With only 230 calories per serving and 9g of protein, this Carrot and Lentil Soup is as balanced as it is flavorful. Enjoy this comforting bowl of plant-based goodness as a wholesome lunch or a light dinner.
Common Recipe Questions
- → Can I use green or brown lentils instead of red?
Red lentils work best as they break down quickly for a smooth texture. Green or brown lentils hold their shape and won't puree as smoothly, requiring longer cooking time.
- → Is coconut milk necessary for this soup?
No, coconut milk is optional. For a lighter version, use only vegetable stock. The soup will still be flavorful and satisfying without the added richness.
- → How long does this soup keep in the refrigerator?
Store in an airtight container for up to 4-5 days. The flavors often improve overnight. Reheat gently on the stovetop, adding a splash of water or stock if needed.
- → Can I freeze this soup?
Yes, freeze for up to 3 months. Cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator and reheat slowly.
- → What can I serve with this soup?
Crusty bread, naan, or roasted potatoes make excellent sides. A simple green salad or roasted vegetables also complement the creamy, spiced flavors beautifully.