Spiced Carrot and Lentil Soup

Warm up with a comforting bowl of Spiced Carrot and Lentil Soup, a nourishing recipe that’s as flavorful as it is satisfying. Bursting with aromatic spices like cumin, coriander, and turmeric, this vibrant soup features tender carrots and protein-packed red lentils simmered to perfection in vegetable stock, then blended into a creamy, velvety texture. A splash of zesty lemon juice adds a bright, tangy finish, while optional garnishes like fresh cilantro and Greek yogurt elevate each spoonful with fresh and creamy notes. Ready in just 40 minutes, this nutritious vegan-friendly soup is perfect for meal prep, weeknight dinners, or cozy lunches. Whether served on its own or with warm crusty bread, it’s a healthy, flavor-packed option you’ll want to make again and again!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large onion
• 3 cloves garlic cloves
• 4 medium carrots
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoons ground turmeric
• 1 cup red lentils
• 5 cups vegetable stock
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh cilantro (optional, for garnish)
• 2 tablespoons Greek yogurt (optional, for serving)

Directions

Step 1

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

Step 2

Dice the onion and sauté it in the pot for 5-7 minutes, stirring occasionally, until softened and translucent.

Step 3

Mince the garlic cloves and add them to the pot. Cook for an additional minute until fragrant.

Step 4

Peel and slice the carrots into thin rounds, then add them to the pot. Stir well to coat in the oil.

Step 5

Add the ground cumin, ground coriander, and ground turmeric to the pot. Stir and cook for 1-2 minutes to toast the spices and release their aroma.

Step 6

Rinse the red lentils thoroughly under cold water and add them to the pot.

Step 7

Pour in the vegetable stock and stir to combine. Bring the mixture to a boil over high heat.

Step 8

Reduce the heat to low, cover the pot, and let the soup simmer for 20 minutes, or until the carrots and lentils are soft.

Step 9

Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.

Step 10

Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.

Step 11

Ladle the soup into bowls and garnish with fresh cilantro and a dollop of Greek yogurt, if desired. Serve warm.

Nutrition Facts

Serving size	(1923.2g)

Amount per serving	% Daily Value*
Calories	1167.3

Total Fat 41.1g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 6.5g
Cholesterol 0.6mg	0%
Sodium 5362.5mg	0%
Total Carbohydrate 165.5g	0%
Dietary Fiber 41.3g	0%
Total Sugars 44.2g
Protein 45.9g	0%

Vitamin D 0IU	0%
Calcium 405.4mg	0%
Iron 16.7mg	0%
Potassium 4183.8mg	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: 30.4%

Protein: 15.1%

Carbs: 54.5%