Description
Hearty Spicy Carrot and Lentil Soup delivers comfort with bold Mediterranean flavors, blending earthy lentils and sweet roasted carrots. Warming spices and creamy texture invite you to savor each spoonful of this nourishing winter classic.
Ingredients
Scale
Main Vegetables:
- 4 large carrots, peeled and chopped
- 1 small onion, diced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
Spices and Seasonings:
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika
- ½ teaspoon red pepper flakes (or more for extra heat)
- ½ teaspoon salt (adjust to taste)
- ½ teaspoon black pepper
Liquids and Proteins:
- 1 tablespoon olive oil
- ¾ cup (150 grams) red lentils, rinsed
- 4 cups vegetable broth
- 1 can (14 ounces/396 grams) diced tomatoes
- ½ lemon, juiced
- Coconut milk drizzle
- Fresh cilantro or parsley
- Toasted seeds (pumpkin or sesame)
Instructions
- Prepare the flavor base by warming olive oil in a generously sized cooking vessel over medium-low thermal intensity.
- Introduce finely chopped onion, minced garlic, and grated ginger into the pot, allowing them to become translucent and release their aromatic essence for approximately 3 minutes.
- Sprinkle cumin, coriander, smoked paprika, and red pepper flakes into the vegetable mixture, gently toasting the spices until their fragrance becomes intensely provocative.
- Tumble chopped carrots, sorted lentils, and diced tomatoes into the seasoned foundation, creating a vibrant ingredient landscape.
- Pour vegetable broth over the ingredients, ensuring complete liquid coverage of the vegetable and legume ensemble.
- Elevate the temperature until the liquid reaches a robust boil, then immediately reduce thermal energy to generate a gentle, consistent simmer.
- Allow the soup to percolate and marry flavors, periodically monitoring the tenderness of carrots and lentils, which typically requires 20-25 minutes of patient simmering.
- Transform the soup’s texture using an immersion blender, pulverizing the ingredients into a velvety, uniform consistency. Alternatively, transfer contents to a standard blender for smooth processing.
- Brighten the soup’s profile with a vibrant splash of lemon juice, adjusting seasoning to personal preference and introducing additional broth if a more fluid consistency is desired.
- Ladle the soup into serving vessels, garnishing with fresh cilantro, a delicate drizzle of coconut milk, or a sprinkle of toasted seeds for textural complexity.
- Present the soup alongside crusty artisan bread or warm naan, inviting diners to experience a comforting, spice-laden culinary journey.
Notes
- Spice Level Control: Adjust red pepper flakes to match your heat tolerance, ranging from a mild warmth to a fiery kick.
- Texture Flexibility: Leave some lentils and carrots partially whole for a rustic, chunky soup or blend completely for a silky smooth consistency.
- Protein Boost: Enhance nutritional value by adding cooked shredded chicken, tofu, or plant-based protein directly into the soup before serving.
- Dietary Adaptations: Easily make this soup vegan by using vegetable broth and skipping any dairy-based toppings, ensuring everyone can enjoy this hearty meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 180
- Sugar: 4g
- Sodium: 600mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 7g
- Cholesterol: 0mg