Description
A hearty and nutritious Carrot and Lentil Soup that combines tender lentils, sweet carrots, and aromatic spices in a comforting broth. Perfect for a wholesome lunch or dinner, this soup is easy to prepare, naturally gluten-free, and can be blended for a creamier texture.
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 olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until soft and translucent, approximately 5 minutes. Reduce heat to low as necessary to avoid browning.
- Add Aromatics: Stir in the minced garlic, paprika, and cumin. Cook for about 1 minute, stirring frequently until fragrant.
- Add Vegetables and Lentils: Add the carrots, rinsed lentils, tomato paste, dried thyme, bay leaf, and vegetable broth to the pot. Season with 1 teaspoon fine salt and several grinds of black pepper.
- Simmer Soup: Bring the mixture to a boil, then reduce heat to a simmer. Cover the pot with a lid and cook until the lentils are tender, about 25 to 30 minutes.
- Finish Soup: Turn off the heat and stir in lemon juice and onion powder. If the soup is too thick, add water or additional broth to reach your desired consistency. Taste and adjust seasoning with extra salt, pepper, or lemon juice, if needed.
- Optional Blending: For a creamier texture, let the soup cool slightly, then transfer about 2 cups of the soup to a blender. Puree until smooth and return the blended portion to the pot, stirring to combine.
- Serve: Garnish with fresh chopped parsley and an optional drizzle of extra virgin olive oil. Serve hot with crusty bread or croutons for dipping.
Notes
- This carrot and lentil soup keeps well refrigerated for 3-4 days and freezes beautifully for longer storage.
- Adjust spices and seasoning to suit your taste preferences, especially salt and lemon juice.
- Blending part of the soup adds a creamy texture without cream, making it lighter and more comforting.
- Use low sodium vegetable broth to control the salt content in the soup.
- For extra protein boost, consider adding a dollop of Greek yogurt or a handful of cooked quinoa when serving.
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 6g
- Sodium: 290mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg
