Spiced Carrot and Lentil Soup
A rich and warming soup with carrots and red lentils. Fresh ginger along with cumin, coriander, turmeric and cayenne pepper gives this easy soup recipe a nourishing warmth and gentle spiciness.
Servings: 6 servings
Ingredients
- 1 tbsp olive oil
- 5 medium (300 g / 2½ cups) carrots sliced
- 1 onion coarsely diced
- 3 cloves garlic roughly chopped
- 2 tsp ginger grated
- 1 cup (200 g) red lentils
- 5 cups (1200 ml) vegetable stock
- 1 tsp lemon zest
- 1 tsp turmeric ground
- 1 tsp cumin ground
- 1 tsp coriander ground
- ½ tsp cayenne pepper or chili powder
- 1 tbsp lemon juice
For serving (optional)
- vegan yogurt or vegan creme fraiche unsweetened
- fresh parsley or coriander / cilantro chopped
Instructions
- Heat up olive oil in a large saucepan or stockpot over medium-high heat.
- Saute carrots and onion for 5 minutes.
- Add garlic and ginger and saute for 1 minute.
- Add red lentils, vegetable stock, lemon zest and spices.
- Bring to a boil, then simmer on low heat covered with a lid for 15 minutes.
- Add the lemon juice and remove from heat. Puree the soup with an immersion/stick blender until completely smooth.
Serving
- Optionally, garnish with a spoonful of vegan yogurt or vegan creme fraiche, chili flakes, a sprinkle of chopped fresh herbs or some seeds.
Notes
No need to peel the carrots as long as you give them a good wash!
Feel free to adjust the cayenne pepper or chili powder to your preference of heat. You can also add a chopped fresh chili at the same time as the garlic and ginger.
Nutrition
Serving: 1serving | Calories: 183kcal | Carbohydrates: 30g | Protein: 10g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 822mg | Potassium: 538mg | Fiber: 12g | Sugar: 6g | Vitamin A: 8998IU | Vitamin C: 8mg | Calcium: 47mg | Iron: 3mg
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