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–+ servings
Spiced Carrot and Lentil Soup

Comforting Spiced Carrot and Lentil Soup for Chilly Days

This Spiced Carrot and Lentil Soup is a colorful, nutritious haven packed with sweet carrots and protein-rich lentils—perfect for cozy evenings.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can substitute with coconut oil or avocado oil
  • 1 medium Onion Can be replaced with red onion or shallots
  • 2 cloves Garlic Use fresh cloves or substitute with garlic powder (¼ tsp per clove)
  • 1 tablespoon Fresh Ginger Can substitute with ½ tsp ground ginger
For the Soup
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Ground Coriander
  • 1 teaspoon Turmeric
  • 1 teaspoon Smoked Paprika
  • to taste Red Chili Flakes Adjust to taste or omit for a milder soup
  • 14 ounces Tomato Puree Canned crushed tomatoes or tomato sauce can work as alternatives
  • 4 medium Carrots Chopped; can substitute with sweet potatoes or butternut squash
  • 1 cup Red Lentils Rinsed; brown lentils can be used but may alter texture
  • 4 cups Vegetable Broth Opt for low-sodium versions if preferred
  • to taste Salt Essential for seasoning
  • to taste Pepper Essential for seasoning
For Garnish
  • to taste Fresh Cilantro Optional; sprinkle before serving

Equipment

  • Large Pot
  • Immersion blender

Method
 

Step-by-Step Instructions for Spiced Carrot and Lentil Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add one chopped onion and sauté for about 5–7 minutes until the onion is translucent and aromatic.
  2. Stir in 2 minced garlic cloves and 1 tablespoon of grated fresh ginger. Cook for an additional 1–2 minutes until fragrant.
  3. Sprinkle in 1 teaspoon each of ground cumin, coriander, turmeric, and smoked paprika, along with a pinch of red chili flakes. Cook the spices for 1–2 minutes.
  4. Mix in a 14-ounce can of tomato puree and cook for about 1 minute, stirring to combine.
  5. Add 4 chopped carrots to the pot and sauté for 2–3 minutes.
  6. Incorporate 1 cup of rinsed red lentils and 4 cups of vegetable broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes.
  7. Using an immersion blender, blend the soup to your desired consistency.
  8. Remove the pot from heat and season with salt and pepper to taste.
  9. Ladle the hot soup into bowls and garnish with fresh cilantro if desired.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 300mgPotassium: 600mgFiber: 12gSugar: 6gVitamin A: 12000IUVitamin C: 12mgCalcium: 80mgIron: 3mg

Notes

This soup keeps well in the fridge for up to 5 days, and it freezes beautifully for easy meals later on.

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