Easy Spiced Carrot Lentil Soup
This carrot lentil soup might just be the most underrated meal you can make on a weeknight! It's cheap, it's quick, and it uses up that bag of carrots you have in the fridge. Packed with cosy spices and blended until thick and creamy, this one is a permanent fixture in my dinner rotation.
Servings 4 servings
Calories 287kcal
Ingredients
- 1 tablespoon coconut oil or vegetable oil
- 1 large or 2 small brown onions finely diced
- 3–4 cloves garlic minced
- 1 thumb-sized piece of fresh ginger peeled and grated, OR 2 teaspoons jarred minced ginger
- 1 teaspoon curry powder
- ½ teaspoon smoked paprika
- ½ teaspoon ground turmeric
- ½ teaspoon ground cumin
- 500 grams (17.6oz) carrots approximately 4–5, peeled and cut into chunks
- 1 cup red lentils rinsed
- 4½ cups water
- ¼ cup coconut milk
- 1 teaspoon salt or to taste
- ¼ teaspoon pepper or to taste
Instructions
- In a large saucepan, heat the coconut oil over medium-high heat. Add the onion and sauté for a couple of minutes, stirring with a wooden spoon.
- Add the garlic and ginger, and continue cooking until the onion is soft and translucent.
- Stir in the spices and cook until fragrant, then add the carrots. Toss to coat the carrots in the spice and onion mixture.
- Add the lentils and pour in the water. Stir well, scraping up any spices stuck to the bottom of the pan.
- Bring the soup to a boil, then reduce to a gentle simmer and cook for 15–20 minutes, or until the carrots are soft.
- Remove from the heat and allow the soup to cool slightly for about 10 minutes.
- Blend until smooth and creamy using a blender (in batches if necessary) or a stick blender. If the soup is too thick, add a little extra water to help it blend.
- Return the blended soup to the saucepan over low heat. Stir through the coconut milk and season with salt and pepper to taste.
- Once hot, ladle into bowls and serve as is or alongside toasted bread.
Notes
Blending: If using a jug blender, don't fill it more than halfway and hold the lid down firmly with a folded tea towel as hot liquid expands quickly and can cause the lid to blow off. If you have one, a stick blender in the pot is an easier (and less messy) option.
Serving suggestions: Great with toasted sourdough, crusty bread, or a swirl of extra coconut milk on top. A sprinkle of fresh parsley or coriander also works really well.
Storage Instructions: This soup keeps well in the fridge for up to 4 days and freezes beautifully for up to 3 months. Add a splash of water when reheating and stir well.
Nutrition
Calories: 287kcal | Carbohydrates: 44g | Protein: 14g | Fat: 7g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 688mg | Potassium: 943mg | Fiber: 18g | Sugar: 8g | Vitamin A: 21033IU | Vitamin C: 12mg | Calcium: 94mg | Iron: 5mg
