Carrot and Lentil Soup

one bowl of carrot soup garnished with a swirl of yogurt, parsley and toasted cumin seeds.

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5 from 29 votes

Adding lentils increases the protein and you won't even notice them in this silky, smooth carrot soup.

Prep Time20

Cook Time20

Course: Soup

Cuisine: All

Servings:

Calories: 252kcal

Author: Andrea Mut

Ingredients

2 tablespoon olive oil
1 large white or yellow onion diced
2 lbs carrots chopped
1 cup red lentils rinsed well and drained
2 cloves garlic minced
2 teaspoon grated fresh ginger
½ teaspoon ground cumin
2 teaspoon salt
½ teaspoon black pepper freshly ground
4 cups vegetable or chicken broth, no or low-sodium
½ teaspoon baking soda
1 teaspoon apple cider vinegar

Optional garnishes

Plain yogurt, sour cream, coconut milk
Toasted cumin seeds
Fresh parsley or cilantro
Cayenne pepper

Instructions

In a large soup pot, heat oil over medium heat. Add onion and cook, stirring occasionally, for 5 minutes or until onions are soft and glassy.
2 tablespoon olive oil, 1 large white or yellow onion
Stir in carrots, lentils, garlic, ginger, ground cumin, salt, and pepper and continue cooking for 2 more minutes.
2 lbs carrots, 1 cup red lentils, 2 cloves garlic, 2 teaspoon grated fresh ginger, ½ teaspoon ground cumin, 2 teaspoon salt, ½ teaspoon black pepper
Add broth, and baking soda. Bring to a gentle simmer, cover and cook for 15 minutes.
4 cups vegetable or chicken broth, no or low-sodium, ½ teaspoon baking soda
Remove from heat and, working in batches, transfer to a blender and blend to a smooth consistency.
Transfer back to a soup pot and stir in vinegar. Taste and add more salt and pepper if necessary.
1 teaspoon apple cider vinegar
Serve garnished with optional toppings if desired.

Notes

Storage - This soup will last for 5 days in the fridge or 3 months in the freezer. Reheat on the stovetop on medium-low heat or in the microwave. Allow to cool completely before freezing and freeze in appropriately sized containers for convenience. To reheat from frozen, let thaw at room temperature, enough to empty it into a soup pot. Heat slowly until warm. Or microwave from frozen.

To make toasted cumin seeds - Heat a dry frying pan over medium heat. Add cumin seeds and cook, shaking the pan occasionally for 2 minutes or until the seeds start to jump and release their aroma.

If using a food processor only add small amounts at a time to avoid overflow. A hand blender can be used but the texture will be less smooth.

Baking soda breaks down the fibers in the vegetables and lentils creating a silky, smooth texture when pureed.

Nutritional Facts are based on 1 ½ cups of soup and don't include any garnishes. They are only an estimate calculated using an online calculator.

Nutrition