Spiced Carrot and Red Lentil Soup
This spiced carrot and red lentil soup recipe is tasty and warming. It’s mildly spiced and packed with protein. It’s also gluten and dairy free.
Ingredients
- 2 tbsp olive oil extra virgin
- 2 onions
- 3 cloves garlic
- 1 lb carrots
- 1 cup split red lentils
- 1 tbsp mild curry powder
- 4 cups vegetable stock or broth
- salt and pepper to taste
- fresh coriander (cilantro) optional garnish
Instructions
- Wash your split red lentils by placing them in a bowl and pouring over filtered water.Use your hand to squish the lentils around in the bowl. You will see the water become murky. Tip the lentils into a sieve and rinse them off with more fresh filtered water.
- Chop up the onions and garlic.Add the olive oil to your Dutch oven or large saucepan and set it to a medium heat.Cook the onions on their own first, until they start to become translucent. This should only take 3-5 minutes.
- Whilst the onions are cooking, chop up the carrots.
- Add the garlic and mild curry powder to the pan of onions and stir well. Cook for 1 minute.
- Add the carrots and lentils to the pan and mix well.
- If you are using a stock cube boil 4 cups (1 litre) of water to make your vegetable stock.If you are using ready made stock or broth then this does not need to be heated in advance and can be poured straight in to the pan.
- Once you have added the stock, set to a high heat to bring the liquid to a boil.Then reduce back down to a medium heat and cook for roughly 30 minutes, until the carrots are tender enough to easily pierce with a fork.Stir the soup every now and then to ensure that it doesn't start to stick to the bottom of the pan.
- Use a hand held immersion blender to blend the ingredients into a soup. You can make it as smooth as you like, or leave it with bigger chunks in.
- Once you have blended the soup to your preferred consistency have a taste of the soup and add some salt and pepper if you feel like it's needed. I did not add any to mine, as the stock cube provided enough salt.Serve with an optional garnish of fresh coriander leaves (cilantro) and/or some chilli flakes.
Notes
This soup can be made ahead of time and kept in the refrigerator in an airtight container for up to 3 days. It can also be frozen for up to 3 months.
Nutrition
Calories: 309kcal | Carbohydrates: 48g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1024mg | Potassium: 905mg | Fiber: 18g | Sugar: 11g | Vitamin A: 19478IU | Vitamin C: 14mg | Calcium: 87mg | Iron: 4mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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