LENTIL AND CARROT SOUP
This hearty and nutritious Lentil and Carrot Soup is the perfect comfort dish for any season. It is packed with plant-based protein from lentils and the natural sweetness of carrots. This soup offers a rich flavour by adding garlic and vegetable broth. It is an easy, one-pot meal that’s both filling and healthy. This dish is vegan, gluten-free and high in fibre, ideal for a quick lunch or light dinner. Serve with crusty bread or on its own for a delicious, warming meal.
RECIPE CATEGORY
Lunch, Dinner, Snack, Entrée
SERVING SIZE
1 serving
CUISINE
Mediterranean, Middle Eastern, Indian
PREPARATION/TECHNIQUES
Simmer, One-Pot Wonders, Prepared in Advance, 5 Ingredients or Less
OCCASION/HOLIDAY
Weeknight Dinner, Fall, Winter, Potluck, Ramadan, Family Gathering, New Year’s Eve
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Low Fat, Low Sodium, Gluten-Free, Kosher, Quick & Easy
DISH TYPE
Soup, Stew, Vegan Entrée
INGREDIENTS
There are the following ingredients for the preparation of Lentil and Carrot Soup:
- 50g lentils
- 1/4 carrot, diced
- 1/4 onion, chopped
- 250ml vegetable broth
- 1 clove garlic, minced
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 150
- Protein: 8g
- Fat: 3g
- Carbohydrates: 23g
- Fibre: 7g
- Sodium: 300mg
- Iron: 20% of daily recommended intake
- Vitamin A: 30% of the daily recommended intake
PREPARATION
- Prepare The Vegetables: Dice the carrot and onion. Mince the garlic for added flavour and to blend well with the broth.
- Sauté The Onion And Garlic: Heat olive oil in a pot and sauté the onion and garlic until fragrant, which enhances their natural sweetness.
- Add Carrots And Lentils: Stir in the diced carrots and rinsed lentils to the pot, ensuring even cooking and distribution of flavours.
- Pour In Vegetable Broth: Add the vegetable broth, stirring well. Bring the mixture to a boil to ensure the lentils cook evenly.
- Simmer The Soup: Reduce heat to low and simmer for 20 minutes until lentils are tender, allowing the flavours to develop fully.
- Season The Soup: Season with salt and pepper to taste, adjusting based on personal preferences and dietary needs.
PREP TIME
5 minutes
COOKING TIME
20 minutes
TIPS
Here are some tips for the preparation of Lentil and Carrot Soup:
- Enhance Flavours: Add a pinch of cumin or turmeric for a subtle spice and added warmth to the soup.
- Use Fresh Broth: Opt for homemade or low-sodium vegetable broth for a richer taste.
- Blend For A Smoother Texture: For a creamier soup, blend half of the soup after cooking.
- Double The Recipe: Make a larger batch for meal prep and enjoy throughout the week.
VARIATIONS
- Add Greens: Stir in fresh spinach or kale at the end for an extra nutritional boost.
- Spice It Up: Add chilli flakes or cayenne pepper for a bit of heat.
- Protein Boost: Include chickpeas or tofu to increase protein content.
- Use Other Veggies: Add celery or bell peppers to make the soup heartier.
PREPPING AND STORAGE
- Fridge Storage: Store in an airtight container in the fridge for up to 4 days.
- Freezing: This soup freezes well. Store in a freezer-safe container for up to 3 months. Reheat gently on the stove or in the microwave.