Description

Spiced Carrot and Lentil Soup is a hearty, warming dish combining the natural sweetness of carrots with the earthiness of lentils and a flavorful kick from aromatic spices like cumin, turmeric, and garam masala. It’s comforting, nutritious, and perfect for cooler months.

Ingredients

1 tablespoon olive oil

2 onions, diced

2 cloves garlic, grated or crushed

½ teaspoon dried chilli flakes (or to taste)

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon garam masala

500 g carrots, chopped into small chunks (roughly 1cm cubes)

100 g red lentils

800 ml vegetable stock (from a cube is fine)

Salt and black pepper to taste

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Instructions

Prepare the base: In a large saucepan, heat olive oil and cook the diced onions for 5 minutes, with the lid on, until softened. Stir occasionally.
Add spices: Stir in the grated garlic, chilli flakes, turmeric, cumin, and garam masala. Cook for another minute.
Cook the soup: Add the carrots, lentils, vegetable stock, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the carrots are tender and lentils soft.
Blend the soup: Once cooked, transfer the soup to a blender and blend until smooth. Be careful as the soup is hot.
Final adjustments: Taste the soup and adjust seasoning as needed. Return to the pot if needed and reheat before serving.
Serve: Serve the soup with homemade soda bread or any bread of choice.

Notes

Spicy version: Add more chilli flakes or hot sauce for a spicier kick.
Non-blended option: Skip blending for a chunkier texture, or use a stick blender to puree the soup right in the pot.
Vegetable variations: Add sweet potatoes, parsnips, or celery to make it more hearty.
Add greens: Stir in spinach or kale during the last few minutes of cooking for extra vitamins.

Prep Time: 5 minutes
Cook Time: 30 minutes
Category: Soup
Method: Simmering
Cuisine: Global

Nutrition

Serving Size: 1 bowl
Calories: 220
Sugar: 9g
Sodium: 700mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 8g
Protein: 7g
Cholesterol: 0mg