Description
Hearty spicy carrot and lentil soup brings warmth from Mediterranean kitchens with robust flavors. Creamy lentils and roasted carrots blend seamlessly, creating a comforting meal you’ll savor to the last spoonful.
Ingredients
Scale
- 4 large carrots, peeled and chopped
- 1 small onion, diced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- ¾ cup (150 grams) red lentils, rinsed
- 4 cups vegetable broth
- 1 can (14 oz/396 g) diced tomatoes
- 1 tbsp olive oil
- ½ lemon, juiced
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- ½ tsp red pepper flakes (or more for extra heat)
- ½ tsp salt (adjust to taste)
- ½ tsp black pepper
- Coconut milk drizzle
- Fresh cilantro or parsley
- Toasted seeds (pumpkin or sesame)
Instructions
- Aromatic Foundation: Heat olive oil in a large pot over medium-low heat, sautéing onion, garlic, and ginger until translucent and fragrant.
- Spice Awakening: Introduce cumin, coriander, smoked paprika, and red pepper flakes, toasting until the spices release their intense aroma and create a rich flavor base.
- Ingredient Layering: Incorporate carrots, lentils, and tomatoes into the seasoned mixture, creating a vibrant and textured foundation for the soup.
- Liquid Infusion: Pour vegetable broth over the ingredients, ensuring complete coverage, then bring to a robust boil before reducing to a gentle simmer.
- Flavor Melding: Allow the soup to simmer for 20-25 minutes, periodically checking the tenderness of carrots and lentils until perfectly cooked.
- Texture Transformation: Purée the soup using an immersion blender or standard blender until achieving a smooth, velvety consistency.
- Final Flourish: Enhance with a splash of lemon juice, adjust seasoning to taste, and thin with additional broth if desired. Serve in warm bowls garnished with fresh cilantro, a drizzle of coconut milk, or toasted seeds, accompanied by crusty bread or naan.
Notes
- Optimize Spice Toasting: Gently toast spices for 30-45 seconds to unlock maximum flavor without burning, releasing their essential oils and intensifying the aromatic profile of the soup.
- Adjust Liquid Consistency: Control soup thickness by gradually adding vegetable broth – start with less liquid and incrementally incorporate more to achieve desired texture without diluting flavor intensity.
- Enhance Nutritional Boost: Consider adding protein-rich quinoa or a handful of spinach during the final simmering stage to elevate nutritional value and introduce additional texture and color complexity.
- Accommodate Dietary Variations: Swap vegetable broth with coconut milk for a creamier vegan version, or include diced chicken for a protein-packed non-vegetarian adaptation that maintains the soup’s core spice characteristics.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 180
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg