Spiced Carrot and Red Lentil Soup
A rich, velvety carrot and lentil soup with a hint of spice (no heat). Gluten-free and vegetarian-friendly.
Servings: 6
Ingredients
- 1 medium onion white or yellow
- 2 pounds carrots
- 3 cloves garlic
- ¾ cup red lentils
- 2 tablespoons ghee or butter
- 1 tablespoon extra virgin olive oil
- 1½ teaspoon ground cumin
- 1½ teaspoon ground coriander seed
- ½ teaspoon ground turmeric
- 4 cups vegetable or chicken broth plus extra to adjust soup texture
- ½ teaspoon kosher salt plus more to taste
- 1½ cups carrot juice divided (optional)
- ½ cup Greek yogurt
- Optional garnishes chopped parsley, red pepper flakes, feta cheese, yogurt thinned with milk, harissa seasoning, homemade croutons
Instructions
- Peel and chop the onion and carrots in ¼-½ inch dice and mince the garlic. Rinse and drain the lentils and set them aside.1 medium onion, 2 pounds carrots, 3 cloves garlic, ¾ cup red lentils
- Set a pot over medium heat and add the ghee and olive oil. Once the ghee is melted, add the onion and sauté until soft and translucent, 4-5 minutes. Add the garlic and sauté one minute more.2 tablespoons ghee , 1 tablespoon extra virgin olive oil
- Add the cumin, coriander, and turmeric and stir, allowing the spices to bloom for a minute before adding the carrots. Sauté for 3 minutes.1½ teaspoon ground cumin, 1½ teaspoon ground coriander seed, ½ teaspoon ground turmeric
- Add the broth, salt, ¾ cup of the carrot juice, and the lentils, and bring to a simmer. Simmer for 10-12 minutes, until both the lentils and the carrots are very tender.4 cups vegetable or chicken broth, ½ teaspoon kosher salt, 1½ cups carrot juice
- Remove the soup from the heat and allow it cool for 5 minutes. Add in the remaining carrot juice and blend with an immersion blender, adding additional broth as needed to achieve a silky texture.
- Temper your yogurt: add the Greek yogurt to a small bowl and scoop about ¼ cup of the hot soup into it. Whisk well to combine, then add the yogurt mixture back into the soup and blend it just until the yogurt is incorporated.½ cup Greek yogurt
- Taste your soup and add salt by the pinch as needed, blending or stirring very well each time.
- Serve topped with a sprinkle of parsley, red pepper flakes, harissa seasoning, feta cheese, or a drizzle of yogurt thinned with milk or water.Optional garnishes
Notes
Ingredient notes:
- I use fresh garlic, but jarred garlic will work just fine in this recipe.
- Definitely use red lentils; green lentils don't blend into soups as well as the red variety.
- Substitute regular butter or extra virgin olive oil for ghee.
- Carrot juice is also optional. It really boosts the carrot flavor of this soup, but this recipe is delicious even without it.
- For a spicy soup, add a couple of pinches of red pepper flakes with the rest of the spices.
- Technically the yogurt is also optional, and the soup is plenty smooth and creamy without it. Use olive oil in place of the ghee, vegetable broth. and leave out the yogurt for a vegan version of this soup. Consider adding a teaspoon or two of lemon juice for a bit of acid to balance the richness (in place of the tartness from the yogurt).
Nutrition
Calories: 261.7kcal | Carbohydrates: 38.7g | Protein: 10.6g | Fat: 8.2g | Saturated Fat: 3.6g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 3.3g | Trans Fat: 0.002g | Cholesterol: 13.6mg | Sodium: 346.3mg | Potassium: 939.6mg | Fiber: 12.8g | Sugar: 12g | Vitamin A: 36556.4IU | Vitamin C: 16.9mg | Calcium: 107.9mg | Iron: 2.8mg
