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Spiced Carrot & Lentil Soup

When the weather calls for something warm and comforting, this spiced carrot & lentil soup is your perfect companion! Packed with protein-rich lentils, vibrant carrots, and a medley of aromatic spices, this soup is a quick, healthy option for gym-goers and busy individuals alike.

Let’s jump into this recipe that’s as nourishing as it is delicious!

The Story Behind Spiced Carrot & Lentil Soup 🌟

A Gym-Goer’s Surprise

Here’s a fun, modern twist: I first stumbled upon this soup after a grueling leg day at the gym. I was starving, but all I had in my fridge were carrots, some leftover coconut milk, and a bag of lentils I’d sworn to use “someday.” Inspired by desperation and a craving for something hearty, I whipped this up in under 30 minutes.

The first taste? Pure bliss. It was creamy, flavorful, and—surprise—packed with protein! I felt like I had discovered a secret weapon for my post-workout meals. Before I knew it, my fitness friends were asking for the recipe, and it became a staple in our group meal preps.

A Soup for All Seasons

Despite its cozy vibes, this soup isn’t just for winter. Its light texture and zesty spices make it versatile enough to enjoy year-round. It’s perfect for meal preps, quick weeknight dinners, or even an elegant starter for dinner parties. And let’s not forget how forgiving it is—you can swap ingredients, adjust spices, or add a kick of heat, and it still turns out fantastic.

Why You’ll Love This Recipe

Protein Boost: Lentils provide a hearty dose of plant-based protein.

Immune Support: Carrots are rich in beta-carotene, which converts to vitamin A.

Quick & Easy: Ready in under 30 minutes, this soup is perfect for meal prep.

Flavor-Packed: Spices like cumin and coriander give this soup a delightful warmth.

Spiced Carrot & Lentil Soup

Recipe by Sunny & Marty
Servings

4

servings
Prep time

15

minutes
Cooking time

25

minutes
Calories

220

kcal

Ingredients (Serves 4)

  • Carrots: 4 medium, peeled and chopped

  • Red lentils: 1 cup, rinsed

  • Onion: 1 medium, finely chopped

  • Garlic: 2 cloves, minced

  • Ground cumin: 1 tsp

  • Ground coriander: 1 tsp

  • Turmeric: 1/2 tsp

  • Vegetable stock: 4 cups (low sodium)

  • Coconut milk: 1/2 cup (optional for creaminess)

  • Olive oil: 1 tbsp

  • Optional Toppings
  • Fresh cilantro, chopped

  • Red chili flakes

  • A dollop of Greek yogurt or plant-based alternative

Step-by-Step Instructions

  • Prep Your Base
    Heat the olive oil in a large pot over medium heat. Sauté the onion until soft and translucent, about 3 minutes. Add garlic, cumin, coriander, and turmeric. Cook for another minute until fragrant.
  • Add the Essentials
    Stir in the carrots and red lentils. Mix well to coat them in the spices.
  • Simmer Away
    Pour in the vegetable stock. Bring the mixture to a boil, then reduce to a simmer. Cook for 20 minutes, or until the carrots and lentils are tender.
  • Blend to Perfection
    Use an immersion blender to blend the soup until smooth. For a chunkier texture, blend only half of the soup and leave the rest as is.
  • Creamy Finish
    Stir in the coconut milk if desired, and let it heat through for another 2 minutes.
  • Serve & Garnish
    Ladle the soup into bowls and top with fresh cilantro, chili flakes, or a dollop of yogurt for a finishing touch.

Nutritional Highlights (Per Serving)

  • Protein: 12g
  • Carbs: 32g
  • Fat: 6g
  • Fiber: 8g

The Finishing Touch

Presentation matters! Serve the soup in a deep bowl with a drizzle of coconut milk or a swirl of yogurt for a beautiful, Instagram-worthy meal. Garnish with vibrant green cilantro for that pop of color.

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