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Spiced Carrot and Lentil Soup

Spiced Carrot and Lentil Soup

Spiced Carrot and Lentil Soup is a warm, comforting, and flavorful dish combining naturally sweet carrots and earthy red lentils with aromatic spices like cumin, coriander, and turmeric. This vegan and gluten-free soup is packed with nutrients and easy to prepare, making it perfect for any season whether served hot or chilled.

  • Total Time: 40 minutes
  • Yield: 6 servings 1x

Ingredients

Scale

Vegetables

  • 4 cups carrots, peeled and chopped
  • 1 medium onion, chopped
  • 2–3 cloves garlic, minced

Lentils & Broth

  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth

Spices & Seasonings

  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric powder
  • Salt and black pepper, to taste

Oils & Acids

  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice

Optional Garnishes

  • Fresh parsley or cilantro, chopped
  • Toasted pumpkin seeds or almonds
  • Swirl of coconut cream

Instructions

  1. Prepare the vegetables: Peel and chop the carrots into small pieces to ensure even cooking and a smooth blend later.
  2. Sauté aromatics: Heat olive oil in a large pot over medium heat, add the chopped onion and minced garlic, and cook until soft and fragrant, about 5 minutes.
  3. Add spices: Sprinkle in ground cumin, coriander, and turmeric; stir constantly to toast the spices and release their essential oils.
  4. Cook carrots and lentils: Add the chopped carrots and rinsed red lentils to the pot, then pour in the vegetable broth. Bring to a boil, reduce to a simmer, and cook until lentils and carrots are tender, about 20-25 minutes.
  5. Blend until smooth: Use an immersion blender to puree the soup directly in the pot or transfer batches to a blender until silky smooth and creamy.
  6. Season and finish: Stir in fresh lemon juice, adjust salt and pepper to taste, then remove from heat. Optionally garnish with fresh herbs or a drizzle of olive oil before serving.

Notes

  • Use fresh spices for the best flavor, ideally freshly ground or recently opened.
  • Rinse lentils well to remove excess starch and avoid a gummy texture.
  • Don’t skip the lemon juice; its acidity perfectly balances the soup’s natural sweetness.
  • Adjust the consistency by adding more broth for thinner soup or simmer longer uncovered for a thicker texture.
  • For deeper flavor, prepare the soup a few hours ahead and reheat before serving.
  • Author: Lina
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Appetizers
  • Method: Stovetop
  • Cuisine: Middle Eastern / Vegan
  • Diet: Vegan, Gluten Free

Nutrition

  • Serving Size: 1 cup (240ml)
  • Calories: 180
  • Sugar: 6g
  • Sodium: 450mg
  • Fat: 5g
  • Saturated Fat: 0.7g
  • Unsaturated Fat: 3.8g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 8g
  • Protein: 10g
  • Cholesterol: 0mg

Keywords: carrot soup, lentil soup, spiced soup, vegan soup, gluten free, healthy soup, easy soup recipe