Spiced Carrot and Lentil Soup
Healthy spiced carrot and lentil soup with protein-packed lentils, warm spices, ginger, and plant milk is a simple and flavorful vegan soup.
Prep Time20 minutes mins
Cook Time20 minutes mins
Total Time40 minutes mins
Course: Soup
Cuisine: Indian
Diet: Vegan
Servings: 4 servings
Calories: 229kcal
- 2 teaspoons cumin seeds
- 2 teaspoon black mustard seeds
- 1 teaspoon red pepper flakes
- 1 medium onion diced (1 cup)
- 3 cloves garlic minced or crushed (2 teaspoons)
- 1 tablespoon ginger grated
- ½ teaspoon salt
- 5 cups vegetable broth
- 8-10 medium carrots shredded (about 10 cups)
- ¾ cups red lentils
- ½ cup plant milk
- ¼ teaspoon coconut extract optional
Heat a medium soup pot to medium heat. Add the cumin seeds, mustard seeds, and red chili flakes. Toast the spices for 1 minute, stirring constantly.
Scoop out half of the spices to reserve as a garnish if desired.
Add the onions and allow them to soften for about 3 minutes. If they begin to stick, add a tablespoon of water or broth.
Add the garlic and ginger and stir for 30 seconds.
Add the carrots, lentils, and vegetable broth. Bring the pot to a rolling boil, then lower it to simmer.
Add the plant milk.
Simmer the soup for 15 minutes until the lentils are tender and start to break down. You can leave the pot uncovered or cover with a lid leaving a space for the steam to escape.
Once the lentils are cooked, remove the soup from the heat. Puree the soup using an immersion blender or transfer it to a blend, a few batches at a time, and blend until smooth.
Garnish with the reserved, toasted spices.
- Store soup in an airtight container in the fridge for 5 days or freeze for 3 months.
- To add coconut flavor, consider adding a few drops of coconut extract. Or toast a tablespoon of coconut flakes along with the spices.
Calories: 229kcal | Carbohydrates: 43g | Protein: 11g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1578mg | Potassium: 823mg | Fiber: 15g | Sugar: 13g | Vitamin A: 21244IU | Vitamin C: 12mg | Calcium: 128mg | Iron: 4mg