| Prep: 20 mins | Cook: 30 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 265 | 7g | 1g | 40g |
| sugars | fibre | protein | salt |
| 7g | 10g | 14g | 1.2g |
Introducing a delightful fusion of my New England heritage and leanings towards healthier, vegetable-rich meals – the Spiced Red Lentil and Carrot Soup. This aromatic and satisfying dish not only warms you on cool evenings but also brings a load of nutritional benefits right to your bowl.
A Personal Touch
Being born and bred in Boston, my palate has always included a wide range of seafood delicacies. Over the years, I’ve found an equal love for hearty, vegetable-based meals – a nod towards the Irish comfort food my grandparents introduced me to. This recipe will always hold a special place in my heart because of the first time I cooked it for Laura, my soon-to-be wife. I remember how impressed she was and how it quickly became a firm favourite in our household, especially now that we’re raising our little boy.
Not Just a Flavorful Dish
But this Spiced Red Lentil and Carrot Soup isn’t simply a delectable amalgamation of warming spices and hearty lentils. It’s a power-packed meal that brings with it myriad health benefits. Lentils are a rich source of protein and dietary fiber, essentially satiating and keeping you fuller for longer. The turmeric, famous for its anti-inflammatory properties, coupled with spices like ginger and cumin, adds not only great depth of flavor, but also healthful properties. And let’s not forget the carrots – packed with beta carotene, they’re not only good for your eyes but, according to Oregon State University research, they may also improve your immune function.
This soup draws resemblances to a traditional Mulligatawny soup with its robust spice base and lentils – but with the addition of carrots for a sweet, earthy twist. It pairs perfectly with a fresh garden salad or even a slice of crusty whole-grain bread for a complete, hearty meal.
So why do I love this Spiced Red Lentil and Carrot Soup? It’s simple – it combines tradition with health in a bowl and manages to bring comfort to the dining table. A soup that pleases the taste buds, nourishes the body, and creates wonderful memories, that’s what this recipe means to me, and I hope it will do the same for you.
What You’ll Need
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 teaspoons ground cumin
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1 1/2 cups dried red lentils
- 6 large carrots, peeled and chopped
- 6 cups vegetable stock
- Salt and pepper to taste
- 2 tablespoons fresh lemon juice
- Cilantro for garnish
Method
Step One
Heat the olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion, minced garlic, and grated ginger. Sauté these ingredients until the onion is translucent and the garlic and ginger release their aroma.
Step Two
Add the ground cumin, ground turmeric, and ground cinnamon to the pot. Stir the spices into the onion, garlic, and ginger until they are evenly distributed and the mixture is fragrant.
Step Three
Type in the dried red lentils and chopped carrots. Stir these into the spiced onion mixture until they are coated in the spices and the lentils begin to turn golden.
Step Four
Pour the vegetable stock into the pot. Turn the heat up to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 30 minutes. The lentils should be tender and the carrots should be soft.
Step Five
Season the soup with salt and pepper according to taste. Add in the fresh lemon juice and give the soup a good stir. Let it cook for a few more minutes to let the flavours meld together.
Step Six
Ladle the soup into bowls and garnish with fresh cilantro just before serving. Enjoy your Spiced Red Lentil and Carrot Soup!
