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Carrot and Lentil Soup

Comforting Carrot and Lentil Soup for Cozy Nights

This Carrot and Lentil Soup is a flavorful hug in a bowl, ready in just 35 minutes, perfect for chilly evenings.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons extra virgin olive oil or avocado/canola oil
  • 1 medium onion any variety works well
  • 2 cloves garlic minced
For the Soup
  • 1 lb carrots or sweet potatoes for a twist
  • 1 ⅓ cups lentils green or brown, rinsed and drained
  • 2 tablespoons tomato paste or crushed tomatoes
  • ½ teaspoon paprika smoked paprika enhances richness
  • ½ teaspoon cumin can replace with coriander seeds
  • ½ teaspoon dried thyme substitute with Italian seasoning
  • 1 bay leaf omit if fresh herbs used
  • 6 cups low-sodium vegetable broth chicken broth can be used
For Seasoning
  • 1 to 1 ½ teaspoons salt to taste
  • ⅛ teaspoon black pepper freshly cracked is best
  • ½ teaspoon onion powder omit if not on hand
  • 1 tablespoon lemon juice or lime juice
For the Finish
  • 3 tablespoons fresh parsley chopped, or cilantro

Equipment

  • large pot or Dutch oven

Method
 

Step-by-Step Instructions for Carrot and Lentil Soup
  1. In a large pot or Dutch oven, heat 2 tablespoons of extra virgin olive oil over medium heat. Add one chopped medium onion, stirring until soft, about 5 minutes.
  2. Stir in 2 minced garlic cloves, ½ teaspoon paprika, and ½ teaspoon cumin, sautéing for about 1 minute until fragrant.
  3. Add 1 pound of sliced carrots and 1⅓ cups of rinsed lentils, followed by 2 tablespoons of tomato paste, ½ teaspoon dried thyme, and 1 bay leaf. Pour in 6 cups of vegetable broth and bring to a boil.
  4. Once boiling, reduce heat to low and simmer for 25 to 30 minutes, or until lentils are tender. Stir occasionally and adjust with broth or water if too thick.
  5. Remove the bay leaf and stir in 1 tablespoon of lemon juice and ½ teaspoon onion powder. Adjust seasoning with salt and pepper.
  6. Blend a portion of the soup for a creamier texture, then return to the pot.
  7. Ladle into bowls and garnish with 3 tablespoons of chopped parsley. Optionally drizzle with olive oil.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 600mgPotassium: 800mgFiber: 14gSugar: 5gVitamin A: 9000IUVitamin C: 12mgCalcium: 60mgIron: 3mg

Notes

Store in an airtight container for up to 3-4 days in the fridge, or freeze for up to 3 months. Reheat gently on the stove, adding water or broth as needed.

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