Red Lentil and Carrot Soup
by: claire cary
This red lentil and carrot soup is an easy and delicious dairy free soup that is perfect for a chilly winter day. It's incredibly easy to make, made with simple ingredients you probably already have in your pantry, and comes together in just about 30 minutes!
Ingredients
- 3 tablespoons olive oil
- 1 large yellow onion
- 4 large cloves garlic
- 4 tablespoons tomato paste
- 4 large carrots peeled and chopped
- 2 cups red lentils
- 1 15 ounce can full fat coconut milk
- 5 cups vegetable or chicken broth
- ½ teaspoon salt or more, to taste
- ¼ teaspoon cinnamon
- ½ teaspoon turmeric
- ½ teaspoon cumin
- 1 teaspoon paprika
- ¼ teaspoon Black pepper
Instructions
- Heat the onion in a large pan or dutch oven over medium/high heat. Chop the onion and saute for about 5-7 minutes or until very fragrant and the onion is translucent.
- Add in the tomato paste and garlic and toast for 1-2 more minutes.
- Add in all of the spices, salt and chopped carrots.
- Saute for an additional 5 minutes.
- Add in the red lentils, coconut milk and vegetable broth.
- Bring to a boil, reduce the heat to low and let simmer, covered, for about 20 minutes or until the lentils are cooked through and most of the liquid is absorbed.
- Transfer to a high speed blender (you will probably need to do this in 2 batches depending on the size of your blender) and process until completely smooth. If you have an immersion blender, you can use that instead!
- Taste and adjust seasonings as desired. Feel free to thin it out with extra vegetable broth if desired.
- Transfer back to the pot and garnish with chopped parsley, red pepper flakes and a few dollops of coconut yogurt.
Notes
You don't want the lentils to cook too quickly, so make sure the heat is on very low and the pot is covered. Don't transfer the soup to the blender until all of the liquid is absorbed from the lentils and they are completely soft.
How much salt you need will depend on the saltiness of your broth. I used low sodium veggie broth so ended up using closer to 1 1/2 tsp salt. If you're using regular broth start with 1/2 tsp and adjust as needed.
Serving: 1bowl / Calories: 425kcal / Carbohydrates: 55.8g / Protein: 17.8g / Fat: 16.8g / Fiber: 10.1g / Sugar: 6.9g
