Description
Warm spicy carrot and red lentil soup brings comfort and zest to winter meals, blending Mediterranean and Middle Eastern flavors. Hearty vegetables and protein-packed lentils create a soul-satisfying bowl you’ll crave on chilly evenings.
Ingredients
Scale
Vegetables and Aromatics:
- 1.12 lbs (510 g) carrots, scrubbed and chopped
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 2-inch piece of ginger, peeled and minced
Spices and Seeds:
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 teaspoon ground chilies or chili flakes (e.g., Kashmiri chilies)
- Sea salt and ground black pepper, to taste
Liquids and Additional Ingredients:
- 2 tablespoons (30 ml) olive oil
- 0.5 cup (85 g) split red lentils, rinsed
- 5 cups (1.2 liters) vegetable stock
- 0.25 cup (60 ml) tahini
- 1.5 teaspoons (7.5 ml) toasted sesame oil
- 1 teaspoon tamari soy sauce
- 2 teaspoons (10 ml) lemon or lime juice
Instructions
- Heat a large soup pot over medium temperature. Carefully toast cumin and coriander seeds for approximately 45 seconds, stirring continuously until aromatic. Grind the toasted seeds into a fine powder using a spice grinder or mortar and pestle.
- Drizzle olive oil into the pot and incorporate chopped onions. Sauté for 7-8 minutes until translucent and softened, avoiding browning.
- Introduce ground cumin, coriander, and chilies to the pot. Stir for one minute to activate spice flavors. Add minced garlic and ginger, cooking until fragrant.
- Incorporate chopped carrots, seasoning with salt and pepper. Mix thoroughly with the spice blend. Fold in red lentils and pour vegetable stock over the ingredients.
- Elevate heat to boiling, then reduce to a gentle simmer. Cook uncovered for 30 minutes, periodically stirring until carrots become tender.
- Transfer soup carefully to a blender, working in batches if necessary. Integrate tahini, toasted sesame oil, and Tamari. Blend until achieving a smooth, uniform consistency, adding water as needed.
- Return soup to pot, adjusting liquid volume for desired thickness. Squeeze fresh lemon or lime juice and fine-tune seasoning to personal preference.
- Serve in individual bowls, garnishing with fresh cilantro, drizzled tahini or chili oil, sprinkled sesame seeds, and accompanying crusty bread.
Notes
- Toasting spices intensifies their flavor and aroma, transforming an ordinary soup into a deeply aromatic dish with complex taste profiles.
- Grinding whole spices just before cooking releases essential oils, creating a more vibrant and fresh seasoning compared to pre-ground spices.
- Use low-sodium vegetable stock to control salt levels, allowing you to adjust seasoning precisely without risking an overly salty soup.
- For a protein-packed vegan version, add extra red lentils or include cubed tofu during the final simmering stage to boost nutritional value.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Appetizer
- Method: Simmering
- Cuisine: Indian
Nutrition
- Serving Size: 6
- Calories: 193 kcal
- Sugar: 4 g
- Sodium: 210 mg
- Fat: 9 g
- Saturated Fat: 1.2 g
- Unsaturated Fat: 7.5 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 0 mg