SPICY LENTIL AND CARROT SOUP
Spicy Lentil and Carrot Soup is a warming, nutrient-packed dish that is satisfying and easy to prepare. Lentils provide a rich source of protein and fibre, while carrots add a natural sweetness that balances the dish. The aromatic blend of cumin and garlic brings depth and warmth, making it a comforting choice for colder days. This soup is naturally gluten-free, vegan and high in fibre, making it a perfect option for a healthy meal, simmered in vegetable broth. It can be enjoyed as a hearty lunch or light dinner and its simple ingredients make it a quick go-to recipe for busy days. Garnish with fresh herbs or a squeeze of lemon for an extra flavour boost. Serve Spicy Lentil and Carrot Soup with crusty bread or a side salad for a complete meal that is both wholesome and satisfying.
RECIPE CATEGORY
Soups & Stews
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Fall, Winter, Healthy Eating, Family Meals, Casual Dinner, Quick Lunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Gluten Free, Dairy Free, High Fibre, Low Fat, Low Sodium, Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Spicy Lentil and Carrot Soup:
- ¼ cup lentils
- ½ cup carrots, diced
- ½ cup vegetable broth
- ½ teaspoon garlic, minced
- ¼ teaspoon cumin
FULL NUTRITIONAL INFORMATION
- Calories: 110 kcal
- Protein: 5.6 g
- Carbohydrates: 19.2 g
- Sugars: 4.8 g
- Fibre: 6.2 g
- Fat: 1.8 g
- Saturated Fat: 0.3 g
- Sodium: 150 mg
- Potassium: 340 mg
PREPARATION
- Prepare The Ingredients: Rinse the lentils thoroughly under running water.
- Heat The Garlic: In a small saucepan, heat a teaspoon of vegetable broth over medium heat and sauté the minced garlic for 30 seconds.
- Combine Ingredients: Add the rinsed lentils, diced carrots, vegetable broth, and cumin to the pan.
- Simmer The Soup: Bring to a boil, then reduce heat and let it simmer for 20 minutes or until the lentils and carrots are tender.
- Blend For Creaminess (Optional): Use an immersion blender to create a smoother consistency.
- Serve Hot: Garnish with fresh parsley, black pepper, or a drizzle of olive oil before serving.
PREP TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- For A Thicker Soup: Reduce the broth slightly for a heartier consistency.
- Extra Spicy Kick: Add a pinch of red pepper flakes or cayenne pepper.
- Boost Protein: Stir in cooked quinoa or chickpeas for added protein.
- Creamier Texture: Blend half the soup while leaving some chunks for a nice texture contrast.
- Enhance The Flavour: A squeeze of fresh lemon juice at the end brightens the soup.
VARIATIONS
- Moroccan-Inspired: Add a pinch of cinnamon and ground coriander for a deeper flavour.
- Creamy Lentil Soup: Blend in a tablespoon of coconut milk for a velvety finish.
- Chunky Vegetable Soup: Add diced tomatoes, celery, or bell peppers for extra texture.
- Lentil & Spinach Soup: Stir in fresh spinach or kale during the last few minutes of cooking.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in portioned containers for up to 3 months.
- Reheating: Warm on the stovetop over low heat or in the microwave, adding a little broth if needed.