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Red Lentil Carrot Soup
This Red Lentil Carrot Soup is easy to make, flavorful, and bursting with good-for-you ingredients. It's simple to make and ready in less than 45 minutes, the perfect way to warm up on cool fall and winter days!
Servings: 6 Servings
Ingredients
- 2 tbsp avocado oil or extra virgin olive oil
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp smoked paprika
- 1/2 tsp ground turmeric
- 1/2 tsp ground cinnamon
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 tbsp minced fresh ginger
- 1 14 oz can diced tomatoes or 3 ripe medium tomatoes, diced
- 2 cups diced carrots about 2 medium carrots
- 2 cups red lentils rinsed
- 6 cups water plus 2 tbsp vegetable bouillon cube OR 6 cups vegetable broth (without bouillon)
- 1 tsp kosher or sea salt plus more to taste
- ¼ cup freshly squeezed lemon juice plus more to taste
- 1 tsp black pepper to garnish plus more to taste
- 1 handful chopped fresh herbs like cilantro, parsley, or mint; to garnish
- flaky sea salt to garnish
- red chili flakes to garnish
- sourdough croutons optional, to garnish (see notes below)
Instructions
- Warm the oil in a large pot over medium heat. Add the cumin, coriander, paprika, turmeric, and cinnamon and toast for 30 seconds, stirring gently.
- Add the onions, garlic, and ginger. Season with a pinch of salt, and stir. Sauté, stirring occasionally, until the onions are translucent, about 3 minutes.
- Add the tomatoes, carrots, red lentils, water and bouillon paste or vegetable stock, and salt.
- Cover the pot and bring to a boil on high heat. Then, reduce the heat to medium and simmer for 30 minutes until the lentils and carrots are tender.
- Stir in the lemon juice and pepper, and season to taste with salt.
- Serve the soup hot and garnish it with fresh herbs, black pepper, flaky salt, and sourdough croutons.
Video
Notes
Storage Directions
2 tbsp extra virgin olive oil
½ tsp sea salt Preheat oven to 325°F, and line a baking sheet with parchment paper.
Place the sourdough croutons on the baking sheet. Drizzle with olive oil and sea salt, and use your hands to toss.
Place in the oven and toast for 30 minutes, stirring every 10 minutes.
- Refrigeration: Cool the red lentil and carrot soup to room temperature before transferring it to an airtight container and refrigerating for up to 5 days.
- Freezing: The soup can also be frozen in a freezer-safe container for up to 3 months. Defrost it overnight in the refrigerator or in a saucepan over low heat.
- Reheating: Warm the soup in the microwave on gentle heat or in a saucepan over medium-low heat until hot.
- Lightly toast the spices. Since they are fine and delicate, spices can burn quickly. Warm them for only 30 seconds, stirring them gently. Reduce the heat or add the aromatics if they start to smell bitter.
- Simmer covered. Not only will the soup come to a boil faster when covered, but less water will evaporate as it simmers, giving the red lentil carrot soup the perfect texture.
- Season to taste. Before serving, taste the soup and add sea salt or pepper as needed. Salt is a crucial soup flavoring component!
2 tbsp extra virgin olive oil
½ tsp sea salt Preheat oven to 325°F, and line a baking sheet with parchment paper.
Place the sourdough croutons on the baking sheet. Drizzle with olive oil and sea salt, and use your hands to toss.
Place in the oven and toast for 30 minutes, stirring every 10 minutes.
Nutrition
Calories: 303kcal | Carbohydrates: 48g | Protein: 17g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1364mg | Potassium: 799mg | Fiber: 21g | Sugar: 6g | Vitamin A: 7884IU | Vitamin C: 12mg | Calcium: 72mg | Iron: 6mg