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–+ servings
cooking made easy steps
Jon Simon

Red Lentil Soup with Carrots

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A velvety red lentil soup with sweet carrots and warm cumin, coriander, and turmeric, blended smooth in one pot. Naturally vegan and gluten-free, about 350 calories a bowl, and even better the next day.
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes

Ingredients
  

  • 2 tbsp olive oil for sautéing
  • 1 large onion diced
  • 3 cloves garlic minced
  • 1 lb carrots peeled and chopped into small pieces
  • 1 cup red lentils rinsed; yellow lentils also work, cooking time may vary slightly
  • 4 cups vegetable broth
  • 1 cup unsweetened plant milk almond, coconut, or soy; use regular milk if not dairy-free
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/4 tsp turmeric
  • salt and pepper to taste
  • fresh cilantro or parsley and a squeeze of lemon juice optional garnish

Equipment

Method
 

  1. Prepare the ingredients: dice the onion, mince the garlic, and peel and chop the carrots into small pieces.
  2. Sauté the aromatics: heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 5 minutes until softened, then add the garlic and cook for another minute.
  3. Add the vegetables and spices: stir in the chopped carrots, cumin, coriander, and turmeric and cook for 2 to 3 minutes until fragrant.
  4. Add the lentils and broth: pour in the rinsed red lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20 to 25 minutes until the lentils and carrots are tender.
  5. Add the milk: reduce the heat to low and stir in the plant milk. Heat gently for 2 to 3 minutes without boiling.
  6. Blend the soup: remove from the heat and let cool slightly. Puree with an immersion blender until smooth, or work in batches in a standard blender for safety.
  7. Season and adjust: return the soup to the pot if needed and season with salt and pepper. If it is too thick, loosen with more broth or milk until it reaches the consistency you like.
  8. Serve: ladle into bowls and finish with fresh herbs, a squeeze of lemon, or a drizzle of coconut cream.

Nutrition

Calories: 350kcalCarbohydrates: 45gProtein: 15gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 400mgPotassium: 731mgFiber: 9gSugar: 9gVitamin A: 8261IUVitamin C: 8mgCalcium: 128mgIron: 4mg

Notes

A mix of cumin, coriander, turmeric, and a pinch of red pepper flakes works well; adjust to taste. For extra brightness, stir in a splash of lemon juice or a pinch of smoked paprika at the end. The soup thickens as it sits, so loosen leftovers with a little broth when reheating.

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