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.
Servings: 4 servings
Calories: 229kcal
Ingredients
- 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
Instructions
- 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.
Video
Notes
- 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.
Nutrition
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