Carrot Red Lentil and Orange Soup

Brighten up your meal with this vibrant Carrot Red Lentil and Orange Soup, a deliciously smooth, nutrient-packed dish that’s perfect for any season. Featuring a medley of sweet, earthy carrots and protein-rich red lentils, this soup is elevated by warm spices like cumin and coriander for a fragrant depth of flavor. A splash of freshly squeezed orange juice and a hint of orange zest add an unexpected citrus twist, making each spoonful zesty and refreshing. Ready in just 45 minutes, this hearty yet light soup is a breeze to make and can be blended for a velvety texture. Topped with fresh parsley or cilantro for an herby finish, it’s ideal as a standalone meal or a starter. Perfect for cozy weeknight dinners or elegant entertaining, this recipe is as wholesome as it is flavorful.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 units garlic cloves, minced
• 500 grams carrots, peeled and sliced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 150 grams red lentils, rinsed and drained
• 1 liter vegetable stock
• 150 milliliters orange juice, freshly squeezed
• 1 teaspoon orange zest
• 1 teaspoon salt
• 0.5 teaspoon black pepper, freshly ground
• 2 tablespoons fresh parsley or cilantro, chopped (for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook until softened and translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for 1 more minute, until fragrant.

Step 4

Add the sliced carrots, ground cumin, and ground coriander, then stir well to coat the vegetables with the spices.

Step 5

Add the red lentils and vegetable stock to the pot. Stir to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for 20 minutes or until the carrots and lentils are tender.

Step 7

Once cooked, remove the pot from the heat and let it cool slightly.

Step 8

Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a countertop blender.

Step 9

Return the soup to low heat and stir in the freshly squeezed orange juice, orange zest, salt, and black pepper. Adjust seasoning to taste.

Step 10

Cook for another 5 minutes to warm through, but do not let it boil.

Step 11

Ladle the soup into bowls and garnish with chopped parsley or cilantro before serving.

Nutrition Facts

Serving size	(1992.3g)

Amount per serving	% Daily Value*
Calories	1166.1

Total Fat 39.7g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 5.7g
Cholesterol 0mg	0%
Sodium 5085.7mg	0%
Total Carbohydrate 175.4g	0%
Dietary Fiber 42.8g	0%
Total Sugars 60.1g
Protein 39.6g	0%

Vitamin D 0IU	0%
Calcium 442.9mg	0%
Iron 14.6mg	0%
Potassium 4580.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.4%

Protein: 13.0%

Carbs: 57.6%