
Warm, creamy, and perfectly spiced, this Carrot Lentil Soup is a hug in a bowl. It's loaded with nourishing ingredients and just the right amount of seasoning to satisfy your taste buds. Perfect for meal prep or a comforting dinner on a chilly night.
Why You’ll Love It:
Rich in Protein & Fiber: Lentils and vegetables make this soup filling and nutritious.
Meal Prep Hero: Freezes well for easy, stress-free lunches or dinners.
Vegan & Gluten-Free: Suitable for a variety of dietary preferences.
Flavor-Packed: Spices like paprika, coriander, and cumin create a bold, delicious taste.
Comforting & Creamy: Coconut milk adds a velvety texture without dairy.
Health Insights:
Protein Powerhouse: Lentils are a great plant-based protein source, perfect for muscle repair and maintenance.
Rich in Beta-Carotene: Carrots provide antioxidants that support eye health and the immune system.
Heart-Healthy Fats: Extra virgin olive oil and coconut milk contribute to healthy fat intake.
Anti-Inflammatory Spices: Paprika, coriander, and cumin offer benefits like reducing inflammation and improving digestion.
Tips and Tricks to Elevate:
Boost the Spice: Add a pinch of cayenne for extra heat.
Garnish: Swirl in extra coconut milk and sprinkle toasted seeds or fresh cilantro.
Texture Options: Leave some chunks for a rustic feel or blend it until silky smooth for a creamy finish.
Serve With: Pair with crusty bread, naan or pita.
Make It Your Own: Substitute coconut milk with heavy cream or cashew cream, depending on your preference.
Store leftovers in the fridge for up to four days—if it lasts that long!
Carrot Lentil Soup

Heat the oil over medium-high heat in a large pot. Add the onion and carrots, sauté until golden, for three to five minutes.
Add the garlic, season with salt and pepper, sauté for one minute until garlic is fragrant. Stir in the paprika, coriander, cumin, and tomato paste, cook for 30 seconds.
Add the lentils, broth and the coconut milk. Bring to a boil, then reduce to a simmer. Cover and cook until the carrots and lentils are soft, 15 to 20 minutes.
Use an immersion blender to blend until smooth, or transfer in batches to a blender.
Taste and adjust salt and pepper as needed. Serve with parsley, if desired.

Carrot Lentil Soup

35 minutes 4 servings
2 tbsps Extra Virgin Olive Oil
1 Yellow Onion (large, chopped)
4 Carrot (large, chopped)
3 Garlic (minced)
Sea Salt & Black Pepper (to taste)
1 tsp Paprika
1/2 tsp Coriander
1/2 tsp Cumin
2 tbsps Tomato Paste
1 cup Dry Red Lentils (rinsed)
4 cups Vegetable Broth
1 cup Canned Coconut Milk (plus more for garnish)
1/4 cup Parsley (chopped)
Heat the oil over medium-high heat in a large pot. Add the onion and carrots, sauté until golden, for three to five minutes.
Add the garlic, season with salt and pepper, sauté for one minute until garlic is fragrant. Stir in the paprika, coriander, cumin, and tomato paste, cook for 30 seconds.
Add the lentils, broth and the coconut milk. Bring to a boil, then reduce to a simmer. Cover and cook until the carrots and lentils are soft, 15 to 20 minutes.
Use an immersion blender to blend until smooth, or transfer in batches to a blender.
Taste and adjust salt and pepper as needed. Serve with parsley, if desired.
Leftovers: Refrigerate in an airtight container for up to four days. Freeze for up to two months.
Serving Size: One serving is approximately 1 1/4 cups.
Additional Toppings: Top with seeds and/or croutons.
NUTRITION
Calories 417 kcal, Fat 18g, Carbs 49g, Fiber 10g, Sugar 9g, Protein 16g

Isabelle Bulota is a Registered Holistic Nutritionist, Recipe Developer, and Food Photographer, passionately navigates the challenges of motherhood with two vibrant teenagers. As the proud founder of Isabelle Bulota Family Nutrition Practitioner, she guides families on their journey through personalized nutrition counselling.
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