Carrot and Lentil Soup (Printable Version)

Vibrant soup with sweet carrots, protein-rich lentils, and warm spices for a nourishing, comforting meal.

# What You'll Need:

→ Vegetables

01 - 3 cups carrots, peeled and sliced
02 - 1 medium onion, chopped
03 - 2 garlic cloves, minced
04 - 1 celery stalk, chopped

→ Lentils

05 - 3/4 cup red lentils, rinsed

→ Liquids

06 - 4 cups vegetable stock
07 - 1 can (14 oz) coconut milk, optional

→ Spices & Seasoning

08 - 1 teaspoon ground cumin
09 - 1/2 teaspoon ground coriander
10 - 1/2 teaspoon ground turmeric
11 - 1/4 teaspoon chili flakes, optional
12 - Salt and black pepper to taste
13 - 1 tablespoon olive oil

→ Garnish

14 - Fresh coriander or parsley, chopped, optional
15 - Coconut cream or yogurt for serving, optional

# How To Make It:

01 - Heat a large pot over medium heat. Add olive oil, then sauté onion, garlic, and celery for 4 to 5 minutes until softened.
02 - Add carrots to the pot and cook for an additional 3 minutes, stirring occasionally.
03 - Stir in cumin, coriander, turmeric, and chili flakes. Cook for 1 minute until the spices become fragrant.
04 - Add rinsed lentils, vegetable stock, and coconut milk if using. Bring to a boil, then reduce heat and simmer uncovered for 25 to 30 minutes until carrots and lentils are tender.
05 - Remove from heat. Use an immersion blender to puree the soup until smooth, or leave slightly chunky according to preference.
06 - Taste and adjust seasoning with salt and pepper as needed.
07 - Ladle into bowls and garnish with fresh herbs and a swirl of yogurt or coconut cream if desired.

# Expert Advice:

01 -
  • Nutrient-Dense: A powerful combination of carrots and lentils provides plenty of vitamins and plant-based protein.
  • Dietary Friendly: Naturally vegetarian, vegan, and gluten-free, making it suitable for almost any guest.
  • Simple Preparation: Using basic pantry staples and one large pot, cleanup is as easy as the cooking process.
02 -
  • Rinse Well: Always rinse red lentils until the water runs clear to remove excess starch and prevent the soup from becoming too gummy.
  • Check Stock: Ensure your vegetable stock is certified gluten-free if you are cooking for someone with gluten sensitivities.
  • Vegetable Prep: Cutting the carrots into uniform slices ensures they all cook through at the same time.
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