Go Back
–+ servings
Spiced Carrot and Lentil Soup

Spiced Carrot and Lentil Soup - Cozy, Hearty, Done in 30!

Enjoy a cozy bowl of Spiced Carrot and Lentil Soup, packed with fiber and nutrients, perfect for busy weeknights.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Soups
Cuisine: Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons olive oil can substitute with avocado oil
  • 1 medium onion, diced use shallots or leeks for milder flavor
  • 1.5 cups medium carrots, diced substitute with sweet potatoes if desired
  • 1 cup celery stalks, diced can be omitted for simpler version
  • 3 cloves garlic, minced adjust based on taste preference
  • 0.25 teaspoon red pepper flakes omit for milder soup
  • 1 teaspoon cumin coriander can be used as alternative
  • 1.5 cups dry green or brown lentils, rinsed canned lentils can be used for quicker prep
  • 6 cups reduced-sodium vegetable broth homemade or low-sodium store-bought is recommended
  • 3 tablespoons lemon juice adjust to taste for desired tanginess
  • salt and pepper to taste essential for seasoning
  • fresh parsley or cilantro, finely chopped optional garnish

Equipment

  • Large saucepan
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large saucepan over medium heat until shimmering.
  2. Add the diced onion, carrot, celery, and minced garlic. Sprinkle in red pepper flakes and sauté for about 5 minutes.
  3. Stir in 1 teaspoon of cumin, then add 1 ½ cups of rinsed dry lentils and pour in 6 cups of vegetable broth. Bring to a rolling boil.
  4. Reduce heat to medium-low, cover, and simmer for 20 to 30 minutes, stirring occasionally until lentils are tender.
  5. Blend the soup to your desired consistency using an immersion blender.
  6. Stir in 3 tablespoons of fresh lemon juice, then season with salt and pepper to taste.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 7gSaturated Fat: 1gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 5000IUVitamin C: 20mgCalcium: 80mgIron: 3mg

Notes

This soup freezes beautifully for an easy meal later. Store in an airtight container in the fridge for up to 5 days.

Tried this recipe?

Let us know how it was!