Description
A hearty and nutritious carrot and lentil soup that combines tender lentils, fresh carrots, and warming spices. Perfect as a comforting meal, this soup is easy to prepare on the stovetop and can be adjusted to a creamier texture by blending part of it. It’s a flavorful, low-sodium option packed with fiber and protein, ideal for a wholesome lunch or dinner.
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
- Heat the Oil and Sauté Onions: Heat the extra virgin olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes, adjusting the heat to low as needed to avoid burning.
- Add Garlic and Spices: Stir in the minced garlic, paprika, and cumin. Cook, stirring constantly, for about 1 minute until the mixture is fragrant and the spices release their aroma.
- Add Vegetables, Lentils, and Broth: Add the sliced carrots, rinsed lentils, tomato paste, dried thyme, bay leaf, vegetable broth, 1 teaspoon of salt, and several grinds of black pepper to the pot. Bring the mixture to a boil.
- Simmer the Soup: Once boiling, reduce the heat to a simmer. Cover the pot with a lid and cook for 25 to 30 minutes, or until the lentils are tender and the carrots are soft.
- Season and Adjust Consistency: Turn off the heat. Stir in the lemon juice and onion powder. If the soup is too thick, add water or additional broth to achieve the desired consistency. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
- Optional Blending for Creaminess: For a creamier texture, allow the soup to cool slightly. Transfer about 2 cups of the soup to a blender and puree until smooth. Return the pureed soup to the pot and stir to combine evenly.
- Finish and Serve: Garnish with fresh chopped parsley. Optionally, drizzle extra virgin olive oil over the top. Serve with crusty bread or croutons for dipping.
Notes
- This soup keeps well refrigerated for 3-4 days and freezes beautifully for longer storage.
- The nutrition values provided are estimated using an online calculator and should not replace professional nutritional advice.
- Adjust spices and lemon juice according to personal taste preferences to enhance flavor.
- The soup can be made vegan and is naturally gluten-free.
Nutrition
- Serving Size: 1 cup (approximately 250 ml)
- Calories: 190 kcal
- Sugar: 6 g
- Sodium: 280 mg
- Fat: 4.5 g
- Saturated Fat: 0.6 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 9 g
- Protein: 10 g
- Cholesterol: 0 mg
