Creamy carrot and red lentil soup is a comforting, velvety dish that combines the natural sweetness of carrots with the hearty richness of red lentils. This delightful soup is not only packed with nutrients but also infused with aromatic warm spices like cumin, coriander, and turmeric. The result is a bowl of warmth that not only satisfies hunger but also nourishes the body. Ideal for any season, this soup can be served as a light starter or paired with bread for a more filling meal. Its creamy texture, derived from blending the cooked ingredients, makes it a go-to for those seeking comfort food with a healthy twist. Let’s dive into the recipe and discover how you can make this delicious soup at home.
Ingredients:
– 2 tablespoons olive oil
– 1 large onion, finely chopped
– 3 cloves garlic, minced
– 1 tablespoon freshly grated ginger
– 2 teaspoons ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground turmeric
– 1/4 teaspoon ground cinnamon (optional)
– 6 large carrots, peeled and chopped
– 1 cup dried red lentils, rinsed
– 4 cups vegetable broth (or chicken broth)
– 1 can (14 oz) coconut milk (or 1 cup heavy cream for richer flavor)
– Salt and pepper to taste
– Freshly squeezed lemon juice (from 1 lemon)
– 1/4 teaspoon crushed red pepper flakes (optional, for a spicy kick)
– Fresh cilantro or parsley for garnish
Preparation:
Step 1:
Start by heating olive oil in a large soup pot over medium heat. Add the finely chopped onion and sauté for about 5 minutes until soft and translucent. Stir occasionally to avoid burning. Once the onions are soft, add the minced garlic and grated ginger, cooking for another 2 minutes until they release their aromatic flavors.
Step 2:
Next, add the warm spices – cumin, coriander, turmeric, and ground cinnamon (if using). Stir the spices into the onion mixture, allowing them to toast slightly. This helps to enhance the flavors and gives the soup a deep, aromatic base. Let the spices cook for about 1 minute.
Step 3:
Add the peeled and chopped carrots to the pot, stirring them in with the spices and onions. After a minute of mixing, add the red lentils, ensuring they are evenly distributed among the vegetables. Stir everything well, letting the lentils absorb some of the spices and flavors from the pot.
Step 4:
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer. Cover the pot and let it cook for about 20-25 minutes, or until the carrots are soft and the lentils are fully cooked. Stir occasionally to ensure that the lentils don’t stick to the bottom of the pot.
Step 5:
Once the carrots and lentils are tender, remove the pot from heat. Using an immersion blender, blend the soup until it becomes creamy and smooth. If you don’t have an immersion blender, transfer the soup in batches to a blender, blending until smooth. Be cautious with hot liquids in a blender—blend in small quantities to avoid spills. Once blended, return the soup to the pot. Stir in the coconut milk (or heavy cream) and adjust the seasoning with salt and pepper to taste.
Step 6:
Squeeze in fresh lemon juice to brighten the flavors, and if you like a touch of heat, add the crushed red pepper flakes at this stage. Stir everything together and let the soup simmer for an additional 5 minutes to allow the flavors to meld.
Variations:
– For a richer flavor, you can substitute coconut milk with heavy cream. This will make the soup extra creamy.
– If you want a slightly sweet note, consider adding a small diced sweet potato to the soup while simmering the carrots and lentils.
– For a smoky flavor, try adding 1/2 teaspoon of smoked paprika or a dash of liquid smoke.
– If you’re a fan of greens, stir in a handful of spinach or kale just before blending the soup for added nutrients.
– You can also add cooked, shredded chicken or crumbled sausage if you’d like to incorporate more protein into the dish.
COOKING Note:
Be careful when blending hot soup, especially if using a traditional blender. Always allow steam to escape, and never fill the blender to the top. Blend in small batches and hold the lid firmly in place to avoid splattering. If the soup appears too thick after blending, you can adjust the consistency by adding more vegetable broth or water until it reaches your desired texture.
Serving Suggestions:
Serve this creamy carrot and red lentil soup with a side of crusty bread or warm pita for dipping. For an added touch of freshness, garnish the soup with freshly chopped cilantro or parsley, and a drizzle of olive oil or a dollop of Greek yogurt can provide an extra layer of richness. It pairs beautifully with a simple salad of mixed greens, cucumber, and a light vinaigrette. Additionally, serving the soup with roasted seeds like sunflower or pumpkin seeds can give it a delightful crunch.
Tips:
– To save time, you can use pre-chopped carrots available in stores.
– The soup can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months. Just reheat gently on the stovetop when ready to serve.
– For a more pronounced flavor, you can roast the carrots before adding them to the soup pot. This will give them a deeper, caramelized flavor that elevates the overall taste.
– If you’re looking for a thicker soup, reduce the amount of broth or simmer the soup uncovered during the last 10 minutes of cooking to allow some of the liquid to evaporate.
Prep Time:
15 minutes
Cooking Time:
30 minutes
Total Time:
45 minutes
Nutritional Information (per serving, assuming 4 servings):
– Calories: 300
– Protein: 10g
– Sodium: 500mg
FAQs:
1. Can I use green or brown lentils instead of red lentils?
Yes, you can substitute other types of lentils, but keep in mind that red lentils cook much faster and become creamy when blended. Green or brown lentils will take longer to cook and may give the soup a different texture.
2. How can I make the soup spicier?
If you enjoy a spicy kick, increase the amount of crushed red pepper flakes or add a pinch of cayenne pepper to the soup. You can also garnish with a few drops of hot sauce before serving.
3. Is this soup vegan?
Yes, this soup is naturally vegan, especially if you use vegetable broth and coconut milk. If you’re substituting heavy cream, ensure it’s a plant-based alternative like cashew cream to keep the recipe vegan.
4. Can I freeze this soup?
Absolutely! This soup freezes well. Let it cool completely before transferring to freezer-safe containers. When reheating, add a bit of water or broth if it thickens too much during freezing.
5. Can I make this soup in advance?
Yes, this soup is even better the next day as the flavors have time to develop further. Simply store it in the refrigerator and reheat when ready to serve.
Conclusion:
Creamy carrot and red lentil soup with a touch of warm spices is a perfect way to enjoy a healthy, hearty meal without sacrificing flavor. With the natural sweetness of carrots and the protein-packed lentils, this soup is both satisfying and nutritious. The warm spices add depth and complexity, making it a standout dish that’s easy to prepare and customize. Whether you’re making it for a weeknight dinner, a meal prep option, or simply as a cozy meal on a chilly day, this soup is sure to delight. The best part? It’s a versatile recipe that allows you to tweak it to your preferences, and it’s a great way to introduce more plant-based meals into your diet.
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Creamy Carrot and Red Lentil Soup with a Touch of Warm Spices
- Total Time: 45 minutes
Ingredients
Ingredients:
– 2 tablespoons olive oil
– 1 large onion, finely chopped
– 3 cloves garlic, minced
– 1 tablespoon freshly grated ginger
– 2 teaspoons ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground turmeric
– 1/4 teaspoon ground cinnamon (optional)
– 6 large carrots, peeled and chopped
– 1 cup dried red lentils, rinsed
– 4 cups vegetable broth (or chicken broth)
– 1 can (14 oz) coconut milk (or 1 cup heavy cream for richer flavor)
– Salt and pepper to taste
– Freshly squeezed lemon juice (from 1 lemon)
– 1/4 teaspoon crushed red pepper flakes (optional, for a spicy kick)
– Fresh cilantro or parsley for garnish
Instructions
Preparation:
Step 1:
Start by heating olive oil in a large soup pot over medium heat. Add the finely chopped onion and sauté for about 5 minutes until soft and translucent. Stir occasionally to avoid burning. Once the onions are soft, add the minced garlic and grated ginger, cooking for another 2 minutes until they release their aromatic flavors.
Step 2:
Next, add the warm spices – cumin, coriander, turmeric, and ground cinnamon (if using). Stir the spices into the onion mixture, allowing them to toast slightly. This helps to enhance the flavors and gives the soup a deep, aromatic base. Let the spices cook for about 1 minute.
Step 3:
Add the peeled and chopped carrots to the pot, stirring them in with the spices and onions. After a minute of mixing, add the red lentils, ensuring they are evenly distributed among the vegetables. Stir everything well, letting the lentils absorb some of the spices and flavors from the pot.
Step 4:
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer. Cover the pot and let it cook for about 20-25 minutes, or until the carrots are soft and the lentils are fully cooked. Stir occasionally to ensure that the lentils don’t stick to the bottom of the pot.
Step 5:
Once the carrots and lentils are tender, remove the pot from heat. Using an immersion blender, blend the soup until it becomes creamy and smooth. If you don’t have an immersion blender, transfer the soup in batches to a blender, blending until smooth. Be cautious with hot liquids in a blender—blend in small quantities to avoid spills. Once blended, return the soup to the pot. Stir in the coconut milk (or heavy cream) and adjust the seasoning with salt and pepper to taste.
Step 6:
Squeeze in fresh lemon juice to brighten the flavors, and if you like a touch of heat, add the crushed red pepper flakes at this stage. Stir everything together and let the soup simmer for an additional 5 minutes to allow the flavors to meld.
Notes
Be careful when blending hot soup, especially if using a traditional blender. Always allow steam to escape, and never fill the blender to the top. Blend in small batches and hold the lid firmly in place to avoid splattering. If the soup appears too thick after blending, you can adjust the consistency by adding more vegetable broth or water until it reaches your desired texture.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 300
- Sodium: 500mg
- Protein: 10g