Carrot and Lentil Soup (Print Version)

Sweet carrots meet protein-packed lentils in a spiced, creamy soup ready in under an hour.

# Components:

→ Vegetables

01 - 1 pound carrots, peeled and sliced
02 - 1 medium onion, chopped
03 - 2 garlic cloves, minced
04 - 1 celery stalk, chopped

→ Lentils

05 - 3/4 cup red lentils, rinsed

→ Liquids

06 - 4 cups vegetable stock
07 - 1 can (13.5 ounces) coconut milk, optional

→ Spices and Seasonings

08 - 1 teaspoon ground cumin
09 - 1/2 teaspoon ground coriander
10 - 1/2 teaspoon ground turmeric
11 - 1/4 teaspoon chili flakes, optional
12 - Salt and black pepper to taste

→ Garnish

13 - 2 tablespoons fresh coriander or parsley, chopped, optional
14 - Coconut cream or yogurt for swirl, optional

# Directions:

01 - Heat a large pot over medium heat. Add a splash of olive oil, then sauté onion, garlic, and celery for 4 to 5 minutes until softened.
02 - Add the carrots and cook for another 3 minutes, stirring occasionally.
03 - Stir in cumin, coriander, turmeric, and chili flakes. Cook for 1 minute until fragrant.
04 - Add rinsed lentils, vegetable stock, and coconut milk if using. Bring to a boil, then reduce heat and simmer uncovered for 25 to 30 minutes until carrots and lentils are tender.
05 - Remove from heat. Use an immersion blender to puree the soup until smooth, or leave slightly chunky if preferred.
06 - Season with salt and pepper to taste. Ladle into bowls and garnish with fresh herbs and a swirl of yogurt or coconut cream if desired.

# Expert Advice:

01 -
  • It comes together in under an hour and actually tastes like you spent the whole day cooking.
  • Red lentils break down into velvet, so you get richness without heavy cream or butter.
  • The spices wake up your whole kitchen and make whatever's next on your day feel more manageable.
02 -
  • Don't skip the spice blooming step, that 1 minute over heat is where the whole flavor profile actually develops.
  • Red lentils break down completely if you cook them too long, so set a timer or you'll end up with soup that's basically baby food.
03 -
  • Always rinse your red lentils before using them, it removes a starchy coating that can make the soup taste slightly bitter or soapy.
  • If you're using an immersion blender, partially submerge it before you start blending or you'll have soup splattered all over your stovetop.
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