Carrot Red Lentil Soup

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This Carrot and Red Lentil Soup is easy to make and packed with flavor from fresh ginger, garlic and plenty of spices. It is vegan and gluten-free and full of nourishing ingredients and plant-based protein.

Prep Time20

Cook Time30

Total Time50

Course: Dinner

Cuisine: American, Indian

Diet: Gluten Free, Vegan, Vegetarian

Servings: Cups

Calories: 173kcal

Author: Megan Calipari

Cost: $4

Equipment

1 5-6 Quart Dutch Oven Or other large pot with a lid
1 Cutting Board
1 Chefs Knife
1 Immersion Blender

Ingredients

2 tablespoon Extra Virgin Olive Oil
1 Medium Onion, diced into about ½ inch pieces
2 Large Carrots, peeled and diced into about ½ inch pieces
½ Large Red Bell Pepper, diced into ½" pieces
3 Large Cloves of Garlic, minced
1 Inch of Fresh Ginger, Minced
¾ teaspoon Ground Cumin
¾ tsp Sweet Paprika
¼ teaspoon Cayenne Pepper optional
1 Medium Sweet Potato, peeled and diced into ½ inch pieces
⅔ Cup Red Lentils, picked through and rinsed
4-5 Cups Low Sodium Vegetable Stock
¼ Cup Chopped Cilantro
1 tablespoon Lime Juice
Salt and Pepper to Taste

To Top the Soup

Roasted Pumpkin Seeds, Extra Virgin Olive Oil, Cilantro

Instructions

In a large Dutch oven (or other large pot that has a lid) over medium heat, add olive oil, onion, carrot and bell pepper. Add a pinch of salt and pepper and cook until the vegetables have softened, about 5-7 minutes.
2 tablespoon Extra Virgin Olive Oil, 1 Medium Onion, diced into about ½ inch pieces, 2 Large Carrots, peeled and diced into about ½ inch pieces, ½ Large Red Bell Pepper, diced into ½" pieces
Push the vegetables to the sides of the pan and add the garlic, ginger, cumin paprika and cayenne to the middle. Cook for 1-2 minutes until the garlic and ginger are fragrant.
3 Large Cloves of Garlic, minced, 1 Inch of Fresh Ginger, Minced, ¾ teaspoon Ground Cumin, ¾ teaspoon Sweet Paprika, ¼ teaspoon Cayenne Pepper
Add the sweet potato, red lentils and 4 cups of vegetable stock. Stir and bring the mixture to a boil. Then, cover with the lid, reduce the heat to low and simmer for 20 minutes, or until the lentils have started to break down and the sweet potato is completely cooked through.
1 Medium Sweet Potato, peeled and diced into ½ inch pieces, ⅔ Cup Red Lentils, picked through and rinsed, 4-5 Cups Low Sodium Vegetable Stock
Use an immersion blender to blend the soup as much as you prefer. I like to leave plenty of chunky pieces. You can also skip this step all together. Add the remaining cup of vegetable stock here if you prefer a thinner soup.
Add the cilantro and lime juice and stir through. Then, taste the soup and add any additional salt and pepper.
¼ Cup Chopped Cilantro, Salt and Pepper to Taste, 1 tablespoon Lime Juice
Serve topped with roasted pumpkin seeds, additional cilantro and a drizzle of extra virgin olive oil.
Roasted Pumpkin Seeds, Extra Virgin Olive Oil, Cilantro

Notes

Blend the soup as much as you like! I like to leave plenty of chunks, but if you want to blend it smooth, feel free.

Or, if you want to skip the blending all together, you can do that, too.

I have a range of vegetable stock listed in the ingredients for this recipe. I like my soup to be nice and thick, but if you want a thinner soup, simply add the remaining vegetable stock.

Nutrition