SPICED CARROT & LENTIL SOUP
This Spiced Carrot & Lentil Soup combines warm, earthy spices, creamy lentils, and naturally sweet carrots, making it a hearty and nourishing meal. Packed with plant-based protein, fiber, and essential nutrients, this soup is healthy and incredibly flavorful.
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Ingredients
- 1 cup Red Lentils soaked & washed
- 4 cups Vegetable Stock or Water
- 2 tablespoon Oil
- 1 tablespoon Cumin Seeds
- 1 medium Onion chopped
- 1 tablespoon Ginger-Garlic Paste made with ½ inch Ginger and 2 cloves Garlic
- 1 cup Carrots shredded, grated, sliced, or chopped
- 1 cup Tomatoes chopped, canned, or diced
- 1.5 teaspoon Turmeric Powder
- 1 teaspoon Garam Masala Powder
- ½ teaspoon Red Chili Powder or Paprika
- Salt as per taste
- ½ cup Coconut Milk
Garnish:
- 1 handful Cilantro Leaves chopped
- 1-2 tablespoon Chili Oil or as needed
- 1-2 tablespoon Coconut Milk
Instructions
- Instant Pot: Press saute and oil in Instant Pot. When oil is hot, add cumin seeds. When seeds start splutter, then add chopped onion and saute for 3-5 minutes or until onions turn golden-brown in color. Stove-Top: At medium-heat, add oil in the pot. When oil is hot, add cumin seeds. When seeds start splutter, then add chopped onion and saute for 3-5 minutes or until onions turn golden-brown in color.2 tablespoon Oil, 1 tablespoon Cumin Seeds, 1 medium Onion
- Then add ginger-garlic paste and saute for 1 minute. Then add tomatoes and cook for 2 minutes or until tomatoes turn soft.1 tablespoon Ginger-Garlic Paste, 1 cup Tomatoes
- Then add carrots and red lentils. Then add vegetable stock, salt, turmeric powder, red chili powder, and garam masala powder.4 cups Vegetable Stock, 1 cup Carrots, 1.5 teaspoon Turmeric Powder, 1 teaspoon Garam Masala Powder, ½ teaspoon Red Chili Powder, Salt, 1 cup Red Lentils
- Instant Pot: Close the lid and pressure cook for 5 minutes. When timer beeps, let the pressure release naturally.Stove-Top: Let all the ingredients come to boil, and lower the temperature and cook for 15-20 minutes at low-heat.
- Once cooked, open the lid. Blend the soup using immersion blender or high-speed blender, then add coconut milk and cook for 5 more minutes.½ cup Coconut Milk
- Pour the soup in soup bowl. Top it with cilantro, coconut milk, and chili oil, and enjoy!1 handful Cilantro Leaves, 1-2 tablespoon Chili Oil, 1-2 tablespoon Coconut Milk
Video
Nutrition Facts
SPICED CARROT & LENTIL SOUP
Amount per Serving
Calories
295
Calories from Fat 135
% Daily Value*
Fat
15
g
23
%
Saturated Fat
6
g
38
%
Trans Fat
0.02
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
6
g
Sodium
784
mg
34
%
Potassium
629
mg
18
%
Carbohydrates
31
g
10
%
Fiber
13
g
54
%
Sugar
5
g
6
%
Protein
11
g
22
%
Vitamin A
5068
IU
101
%
Vitamin C
10
mg
12
%
Calcium
55
mg
6
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
Don't forget to check out FAQs for more details; they can be helpful.
TIPS
-
- CREAMY: For a smooth and creamy texture, blend the soup. For a chunkier texture, blend half the soup and skip blending the other half.
-
- LENTILS: Use red or yellow lentils for quick and fast cooking. When blended, they themselves are super creamy.
-
- BALANCE FLAVORS: To balance out the flavors, squeeze fresh lemon juice at the end just before serving.
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- MEAL PREP FRIENDLY: This soups freezes well for upto 3 months and a great meal prep idea when in rush.
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- ADJUST CONSISTENCY: If soup is too thick, add vegetable stock or water to it. If it is too thin, you can let it cook until desired consistency or add 1-2 tablespoon of almond flour, which will not only make it thick but almost make it creamier.
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- SPICY: To make it spicier, add chili oil, red chili flakes, chili paste, or harissa paste.
- GARNISH: Top the lentil soup with fresh cilantro, drizzle coconut milk, and toasted seeds.
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