Description
Creamy Carrot and Red Lentil Soup made with tender carrots, red lentils, coconut milk, tomato paste, and warming spices. This cozy one-pot soup is blended until silky smooth for an easy, flavorful lunch or weeknight dinner.
Ingredients
Scale
- 2 cups red lentils, rinsed
- 1 medium to large yellow onion, chopped
- 4 large garlic cloves, minced
- 3 tablespoons olive oil
- 4 large carrots, chopped
- 4 tablespoons tomato paste
- 1 (13.5-ounce) can full-fat coconut milk
- 5 cups vegetable or chicken broth
- 1/2 teaspoon salt, plus more to taste
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1 teaspoon paprika
- 1/4 teaspoon black pepper
- Chopped fresh parsley, optional, for serving
- Red pepper flakes, optional, for serving
- Coconut yogurt, optional, for serving
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic. Sauté for about 5 minutes, until the onion is soft and translucent.
- Add the carrots, salt, cinnamon, turmeric, cumin, paprika, and black pepper. Cook for another 5 minutes, stirring occasionally.
- Stir in the rinsed red lentils, tomato paste, coconut milk, and broth until well combined.
- Bring the soup to a boil. Reduce the heat to very low, cover, and simmer for about 20 minutes, or until the carrots and lentils are completely tender.
- Carefully transfer the soup to a high-speed blender in batches and blend until smooth. Alternatively, blend directly in the pot with an immersion blender.
- Taste and adjust the salt and seasonings as needed. For a thinner soup, stir in additional broth until your desired consistency is reached.
- Serve warm with chopped parsley, red pepper flakes, and coconut yogurt, if desired.
Notes
- Rinse the red lentils thoroughly before cooking. For a thinner soup, add extra broth after blending. If using a countertop blender, work in batches and use caution when blending hot liquids. Vegetable broth keeps the recipe vegetarian and vegan; chicken broth can be used if preferred. Garnishes are optional and are not included in the estimated nutrition.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American-Inspired
Nutrition
- Serving Size: 1/8 of recipe
- Calories: 380 kcal
- Sugar: 6 g
- Sodium: 650 mg
- Fat: 17 g
- Saturated Fat: 10 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 9 g
- Protein: 14 g
- Cholesterol: 0 mg