Carrot and Lentil Soup (Printable)

Vibrant orange soup with tender carrots, red lentils, and warm spices blended until silky smooth.

# What You Need:

→ Vegetables

01 - 2 lb 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 (13.5 oz) coconut milk, optional

→ Spices and Seasoning

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

→ Garnish

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

# How-To:

01 - Heat a large pot over medium heat. Add a splash of olive oil, then sauté onion, garlic, and celery for 4 to 5 minutes until softened.
02 - Add the carrots and cook for another 3 minutes, stirring occasionally.
03 - Stir in cumin, coriander, turmeric, and chili flakes. Cook for 1 minute until 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 if preferred.
06 - Season with salt and pepper to taste.
07 - Ladle into bowls and garnish with fresh herbs and a swirl of yogurt or coconut cream if desired.

# Expert Advice:

01 -
  • The natural sweetness of carrots balances perfectly with earthy lentils, creating a soup that satisfies without weighing you down.
  • You can make this on Sunday and enjoy increasingly flavorful bowls throughout the week as the spices continue to develop.
02 -
  • Adding salt too early can prevent lentils from softening properly, so wait until they're fully cooked before seasoning.
  • If using an upright blender rather than immersion, let the soup cool slightly and blend in small batches to prevent hot splatters.
03 -
  • For an unexpected flavor boost, stir in a spoonful of miso paste just before serving to add depth without changing the character of the soup.
  • Save the carrot tops to make a quick pesto for drizzling over the finished soup – this reduces waste and adds a fresh, herbal counterpoint.
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