Description
A wholesome and hearty Carrot and Lentil Soup, packed with nutritious vegetables, fragrant spices, and tender lentils, simmered to perfection for a comforting and flavorful meal. This easy-to-make soup is perfect for chilly days and serves as a satisfying lunch or dinner option.
Ingredients
Scale
Main Ingredients
- 1 ½ tablespoon extra virgin olive oil
- 1 medium-sized onion, chopped (any color)
- 2 garlic cloves, minced
- 1 lb (450 grams) carrots, sliced or cubed
- 1 ⅓ cup (250 grams) green or brown lentils, rinsed and drained
- 2 tablespoons tomato paste
- ½ teaspoon paprika
- ½ teaspoon cumin
- ½ teaspoon dried thyme
- 1 bay leaf
- 6 cups (1.5 liters) low sodium vegetable broth
- 1 to 1 ½ teaspoon fine salt, to taste
- ⅛ teaspoon black pepper
- ½ teaspoon onion powder
- 1 tablespoon lemon juice, or to taste
- 3 tablespoons fresh parsley, chopped
Instructions
- Sauté Onions: Heat the extra virgin olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes, reducing the heat to low as needed to avoid burning.
- Add Garlic and Spices: Stir in the minced garlic, paprika, and cumin. Cook while stirring for about 1 minute until fragrant, ensuring the spices release their aroma without burning.
- Combine Main Ingredients: Add the sliced carrots, rinsed lentils, tomato paste, dried thyme, bay leaf, low sodium vegetable broth, 1 teaspoon of salt, and several grinds of black pepper to the pot. Stir to combine everything evenly.
- Simmer Soup: Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot with a lid and let it cook until the lentils and carrots are tender, approximately 25 to 30 minutes.
- Season and Adjust Consistency: Turn off the heat and stir in the lemon juice and onion powder. If the soup is too thick, add some water or broth gradually to reach your desired consistency. Taste the soup and adjust the seasoning with additional salt, pepper, or lemon juice as preferred.
- Optional Blending: For a creamier texture, let the soup cool slightly. Transfer about 2 cups of the soup to a blender and puree until smooth. Return the blended soup to the pot and stir well to combine.
- Garnish and Serve: Finish by stirring in fresh chopped parsley. Serve the soup hot with an optional drizzle of extra virgin olive oil on top and plenty of crusty bread or croutons for dipping.
Notes
- Storage tip: This carrot and lentil soup keeps well in the fridge for about 3-4 days and freezes beautifully for longer storage.
- Nutrition facts are estimates based on an online nutrition calculator and should not replace professional dietary advice.
Nutrition
- Serving Size: 1 cup (approx. 250 ml)
- Calories: 180 kcal
- Sugar: 6 g
- Sodium: 350 mg
- Fat: 4.5 g
- Saturated Fat: 0.6 g
- Unsaturated Fat: 3.9 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg
