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bright orange bowl of red lentil and carrot soup
Anderson Jorge

Red Lentil and Carrot Soup

Red Lentil and Carrot Soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soup/Snack
Cuisine: American
Calories: 230

Ingredients
  

  • 1 tablespoon olive oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground coriander optional
  • 3 cups chopped carrots
  • 1 cup red lentils rinsed
  • 4 cups vegetable broth
  • 1 cup water
  • Salt and black pepper to taste
  • 1 tablespoon lemon juice optional
  • Fresh parsley or cilantro chopped (for garnish)

Method
 

  1. Heat the olive oil in a large soup pot over medium heat.
  2. Add the diced onion and cook until softened.
  3. Stir in the minced garlic, ground cumin, ground turmeric, and ground coriander; cook until fragrant.
  4. Add the chopped carrots to the pot and stir to coat with the spices.
  5. Pour in the rinsed red lentils.
  6. Add the vegetable broth and water.
  7. Bring the mixture to a boil.
  8. Reduce heat, cover, and simmer until the lentils and carrots are tender.
  9. Season with salt and black pepper.
  10. Use an immersion blender to partially or fully puree the soup for a smoother texture (optional).
  11. Stir in lemon juice for brightness if desired.
  12. Ladle the soup into bowls and garnish with fresh parsley or cilantro.

Notes

  • Protein: ~12 g
  • Total Fat: ~5 g
  • Saturated Fat: ~1 g
  • Carbohydrates: ~36 g
  • Fiber: ~8 g
  • Sugar: ~8 g
  • Sodium: ~720 mg