Description
This Spicy Carrot and Red Lentil Soup is a flavorful and nutritious vegan and gluten-free meal inspired by Middle Eastern cuisine. Packed with aromatic spices, tender carrots, and protein-rich red lentils, this hearty soup is perfect for a healthy lunch or dinner. It offers a smooth, comforting texture with a subtle kick from chili flakes, balanced by a bright splash of lemon juice and optionally garnished with fresh herbs.
Ingredients
Scale
Soup Base
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
Spices
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon chili flakes (adjust to taste)
Main Ingredients
- 4 large carrots, peeled and chopped
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 1 cup water
Finishing Touches
- Salt and pepper to taste
- Juice of 1/2 lemon
- Chopped fresh cilantro or parsley for garnish (optional)
Instructions
- Heat the Oil and Sauté Onion: Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 5 minutes, stirring occasionally, until softened and translucent.
- Add Garlic and Ginger: Stir in the minced garlic and grated ginger, cooking for another minute until aromatic but not browned.
- Toast the Spices: Add ground cumin, ground coriander, ground turmeric, and chili flakes to the pot. Stir continuously for about 30 seconds until the spices release their fragrance.
- Add Vegetables and Lentils: Incorporate the chopped carrots and rinsed red lentils into the pot, stirring to combine with the spices and aromatics.
- Pour in Liquids and Simmer: Add the vegetable broth and water. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 25 to 30 minutes, or until the carrots and lentils are tender.
- Blend the Soup: Remove the pot from heat. Use an immersion blender directly in the pot to puree the soup until smooth. Alternatively, transfer in batches to a blender and blend until creamy.
- Season and Add Lemon Juice: Stir in the juice of half a lemon, and season with salt and pepper to taste. Adjust seasoning if necessary.
- Serve and Garnish: Ladle the hot soup into bowls and garnish with chopped fresh cilantro or parsley if desired. Serve immediately.
Notes
- For added richness, swirl in a spoonful of coconut milk or plain yogurt before serving.
- This soup freezes well and can be stored for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Middle Eastern-Inspired
