This vibrant Spiced Carrot and Lentil Soup combines tender carrots, protein-packed red lentils, and aromatic spices for a comforting, nutrient-rich meal.
Naturally high in fiber, plant-based protein, and low in saturated fat, it’s both wholesome and satisfying.
Quick to prepare and perfect for meal prep, it’s an ideal everyday soup that warms and nourishes effortlessly.
Spiced Carrot and Lentil Soup
Equipment
- 1 large saucepan
- 1 wooden spoon or spatula
- 1 knife
- 1 chopping board
- 1 blender or stick blender
Ingredients
- 1 tablespoon olive oil
- 2 medium onions diced
- 2 garlic cloves grated or crushed
- ½ teaspoon dried chili flakes adjust to taste
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- 500 g carrots chopped into small cubes (~1 cm)
- 100 g red lentils
- 800 ml vegetable stock cube or homemade
- Salt to taste
- Black pepper to taste
Instructions
- Prepare the Ingredients: Begin by washing and chopping the carrots into small, uniform cubes of about 1 cm. Dice the onions finely and grate or crush the garlic cloves. Gathering all your spices—turmeric, cumin, garam masala, and chili flakes—at this stage ensures a smooth cooking process. Measure out the red lentils and vegetable stock so everything is ready before turning on the heat.
- Sauté the Onions: Place a large saucepan over medium heat and add 1 tablespoon of olive oil. Once warmed, add the diced onions and cover with a lid. Cook gently for approximately 5 minutes, stirring occasionally with a wooden spoon. The goal is to soften the onions until they are tender and translucent, but not browned, to maintain a sweet and mellow flavor in the soup.
- Add the Garlic and Spices: Remove the lid and stir in the grated garlic along with ½ teaspoon of chili flakes, 1 teaspoon turmeric, 1 teaspoon cumin, and 1 teaspoon garam masala. Sauté this mixture for 1 to 2 minutes, stirring frequently. Be attentive—spices can burn quickly—so if the pan becomes too dry, add a small splash of water to prevent scorching while releasing their aromatic flavors.
- Combine Carrots and Lentils: Add the chopped carrots and 100 g of red lentils to the saucepan, stirring well so that each piece of carrot is coated with the spiced onion mixture. This step ensures the flavors start infusing into the vegetables and lentils right from the beginning.
- Pour in the Vegetable Stock: Slowly add 800 ml of vegetable stock, stirring gently to combine. Season lightly with salt, keeping in mind that the stock may already contain sodium. Add a pinch of black pepper for extra depth. Increase the heat until the liquid comes to a gentle boil.
- Simmer Until Tender: Once the soup reaches a boil, reduce the heat to low and cover the saucepan with a lid. Allow the soup to simmer for 20–25 minutes. Check occasionally by piercing a carrot cube with a fork—it should be soft and tender. The red lentils will also swell and become soft, blending into the soup as it cooks.
- Blend the Soup Smooth: Remove the saucepan from the heat. Carefully transfer the soup in batches to a blender, or use a stick blender directly in the pan. Blitz until the mixture is completely smooth and velvety. Take extreme care during this step, as the soup will be very hot and can splatter. If desired, return the blended soup to the saucepan and warm gently on low heat.
- Adjust Seasoning and Consistency: Taste the soup and adjust seasoning with additional black pepper or a pinch of salt if necessary. If the soup is too thick, add a splash of vegetable stock or water to achieve your preferred consistency. Stir well to incorporate any additions evenly.
- Serve and Garnish: Ladle the soup into bowls while still warm. Serve alongside crusty homemade bread or your favorite accompaniments. Optionally, drizzle a little olive oil on top, sprinkle fresh herbs such as parsley or coriander, or add a swirl of yogurt for extra creaminess and visual appeal.
- Storage and Reheating Tips: This soup keeps well in an airtight container in the refrigerator for up to 3–4 days. It is also suitable for freezing—pour into freezer-safe containers and thaw overnight in the refrigerator before reheating. To reheat, warm gently over low heat, stirring occasionally to maintain a smooth texture.
Notes
- No need to peel carrots; the skins add nutrients, fiber, and natural sweetness.
- Adjust chili flakes to suit your preferred spice level.
- Red lentils cook quickly and break down easily, giving a creamy texture without added cream.
- For a smoother soup, blend in batches if using a standard blender.
- Handle hot soup carefully when blending to avoid splashes.
- Use vegetable stock that suits your taste; check salt content to avoid over-seasoning.
- Optional: add a splash of coconut milk or yogurt for extra creaminess.
- Soup can be enjoyed immediately, chilled, or frozen for later use.
Chef’s Secrets for Perfect Soup
The key to a deeply flavorful soup lies in layering ingredients.
Sautéing the onions until soft, not browned, brings out their natural sweetness, which balances the earthy spices.
Toasting spices briefly with garlic releases essential oils, enhancing aroma and flavor.
Consistency matters too—if you prefer a thinner soup, add stock gradually, and for extra creaminess without dairy, use a splash of coconut milk or a dollop of yogurt when serving.
Fresh herbs like coriander or parsley added at the end brighten the flavor.
Serving Suggestions for Maximum Enjoyment
This soup shines as a warming main course or a light starter.
Pair it with rustic homemade bread, whole-grain crackers, or warm naan for a satisfying meal.
For extra texture and color, top with roasted seeds, a swirl of yogurt, or finely chopped fresh herbs.
It also works beautifully in meal-prep bowls, where you can add a side of steamed greens or a handful of croutons for variety.
Storage Tips for Longevity
Spiced Carrot and Lentil Soup keeps exceptionally well.
Store cooled soup in airtight containers in the refrigerator for up to four days.
For longer storage, portion into freezer-safe containers and freeze for up to three months.
To reheat, thaw overnight in the fridge if frozen, then warm gently on low heat, stirring occasionally to maintain the smooth texture.
Avoid boiling vigorously, as this can alter the flavor and thickness slightly.
Frequently Asked Questions
1. Can I make this soup vegan?
Yes! This recipe is naturally plant-based. Ensure your vegetable stock is vegan-friendly, and skip any dairy toppings or use alternatives like coconut yogurt.
2. Can I leave the soup chunky instead of blending?
Absolutely. If you prefer more texture, skip the blending step or partially blend, leaving some carrot and lentil pieces intact for a hearty, rustic feel.
3. Can I use other lentils?
Red lentils are ideal because they cook quickly and break down smoothly. Green or brown lentils can be used but may require a longer cooking time and result in a slightly firmer texture.
4. How can I adjust the spice level?
For milder soup, reduce or omit the chili flakes. For more heat, increase them gradually. Remember, flavors deepen as the soup sits, so taste before serving.
5. Can I prepare this soup in advance?
Yes, it’s perfect for meal prep. Make it a day ahead—the flavors intensify overnight in the fridge. It reheats beautifully, making it a convenient and nutritious option for busy schedules.
