Move over pumpkin, it’s carrot’s time to shine! This Spiced Carrot and Lentil Soup is the new It Girl of Winter. With warming spices like ginger, cumin and mustard seeds, this soup will warm you up from the inside out.
The red lentils add extra protein and fibre to really boost up the nutrition content of this soup. With other immune loving ingredients like carrots (hello betacarotene, which is the precursor to Vitamin A), ginger (oh hey anti-inflammatories!) and chicken broth (I see you gut supporting nutrients!), this soup is not only delicious, but perfect for supporting a healthy immune system this Winter.
And if you are looking for more healthy soup recipes to keep you warm in the cooler months then you need to try my Healthy Potato, Leek and Cauliflower Soup, Saffron Coconut Roasted Pumpkin Soup or my Lemony White Bean Soup with Kale. Or why not checkout my 30+ Healthy Soup Recipes post to get loads more inspiration.
Everything You Need to Make Spiced Carrot and Lentil Soup
You know I love a simple recipe where all of the ingredients are easily found at the local grocery store, and this soup recipe is no different! I’ve listed everything that you need to make this carrot lentil soup recipe below, including ingredient notes and possible substitutions.
- carrots – carrots are the star of the show but you really could make this soup with pumpkin, sweet potato or butternut squash instead if you want to experiment.
- brown onion – for a low FODMAP version, you can leave out the onion and garlic.
- spices – you will need ground turmeric, mustard seeds, cumin seeds and dried ground coriander. Option to add red pepper flakes (chili flakes) if you want some extra spice – I like to add these at the end when serving as my kids don’t love spicy food. If you don’t have cumin seeds, you can swap for 1/2 teaspoon ground cumin.
- fresh ginger – fresh ginger really adds a warmth to this soup.
- garlic cloves – you can swap fresh garlic cloves for jarred minced garlic, just use 1 teaspoon of minced garlic per clove.
- extra virgin olive oil – if you prefer, you can swap the olive oil for ghee or coconut oil instead.
- tomato paste – this just adds a little sweetness and tang to the soup.
- chicken broth – I have used a chicken broth to add extra protein and nutrition to this soup. You can also use chicken stock or if you would like to make this vegan or vegetarian, swap for vegetable stock (or vegetable broth).
- dried red lentils – red lentils absorb some liquid, helping to thicken the soup and make it creamy. They also add a lovely flavour to the soup.
- sea salt flakes and cracked black pepper – no recipe is complete without salt and pepper! Make sure you use sea salt and not table salt. Add the pepper to taste.
Crispy Lentils
Making the crispy lentils to top the soup is optional, but they do add a lovely texture to the soup.
- tinned brown lentils
- onion powder
- garlic powder
- ground cumin
- extra virgin olive oil
- sea salt flakes
Garnishes
I love serving this soup topped with some natural yoghurt, fresh coriander, chilli flakes and some warmed naan bread (choose a gluten free naan bread or gluten free bread if you need this to be gluten free).
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How to Make Spiced Carrot and Lentil Soup
Soups are a great dinner option because not only are they delicious but they are so easy to make as well! Here’s how to make this yummy spiced carrot and lentil soup.
First, preheat the oven to 180°C fan forced and wrap the naan bread in aluminium foil. Line a medium baking tray with baking paper and set aside.
Add some olive oil to a large Dutch oven, large pot or large saucepan and bring to a medium heat. Add the onions and sauté until translucent. Next add the ground ground coriander, garam masala, mustard seeds, cumin seeds, ginger and garlic. Stir through and sauté until fragrant.
Add the tomato paste and stir through. Then add the carrots, chicken broth, dried red lentils and salt. Bring to a boil and then reduce to simmer until the carrots are tender and can easily be pierced with a fork.
While the soup simmers, add the strained and rinsed brown lentils to the baking tray as well as the garlic powder, onion powder, salt, cumin and olive oil. Toss to combine and then spread out into an even layer. Place the tray into the oven and bake until crispy.
Use an immersion blender or bench top blender to blend the soup to your desired consistency. Ladle the soup into bowls, top with a dollop of natural yoghurt, some fresh coriander leaves, the crispy lentils and some chilli flakes to taste (if you like). Serve alongside the warmed naan bread and enjoy!
Storage
Store the soup in a glass airtight container in the fridge for up to 4 days and reheat before eating. This soup also freezes really well! Divide between single serve airtight containers and store in the freezer for up to 6 months. You can pour it all into one big container but I find it more practical to freeze in individual serving sizes.
Spiced Carrot and Lentil Soup
Equipment
- Dutch oven
- Sharp knife
- Chopping Board
- Wooden spatula
- Immersion blender
- medium baking tray
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium brown onion, peeled and diced
- 1 teaspoon mustard seeds
- 1 teaspoon ground coriander
- ½ teaspoon garam masala
- 1 teaspoon cumin seeds
- 1 knob fresh ginger, peeled and minced
- 3 cloves garlic, peeled and minced
- 2 tablespoons tomato paste
- 1 kg carrots, ends removed, cut into 2 cm thick rounds
- 1 litre chicken broth, or vegetable stock
- ½ cup dried red lentils
- 1 teaspoon sea salt flakes
Crispy Lentils
- 400 gram can brown lentils, strained and rinsed
- ½ teaspoon ground cumin
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon sea salt flakes
- 1 tablespoon extra virgin olive oil
To serve
- chilli flakes, optional
- 4 pieces Naan bread, choose gluten free if needed
- ½ cup natural yoghurt , or unsweetened natural coconut yoghurt
Instructions
- Preheat the oven to 180°C, wrap the naan bread in foil and set aside. Line a baking tray with parchment paper and set aside.
- Bring a large pot or Dutch oven to a medium heat. Add the olive oil and then the diced onion and sauté until the onion is translucent. Add the mustard seeds, ground coriander, garam masala, cumin seeds, ginger and garlic and stir to combine. Sauté until the spices are fragrant.
- Add the tomato paste and stir through the spices. Next add the carrot pieces, chicken stock, dried red lentils and salt and bring to a boil. Boil for around 15 minutes and then reduce to simmer for another 15 minutes, stirring occasionally. Once the carrots are tender enough to pierce easily with a fork, turn off the heat.
- Add the strained brown lentils as well as the ground cumin, garlic powder, onion powder, salt and olive oil. Toss everything together until well combined. Spread out into a single layer and place into the oven for 12 minutes or until crispy.
- Use an immersion blender to blend the soup to reach your desired texture.
- Meanwhile place the naan bread into the oven to warm for 5-10 minutes or until warm.
- To serve, spoon the soup into bowls and top with crispy lentils, yoghurt and chilli flakes and serve alongside warmed naan bread.
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