Spicy Carrot and Lentil Soup

This Spicy Carrot and Lentil Soup is a bold, nourishing, and protein-packed dish with a perfect balance of heat and sweetness. Made with hearty lentils, vibrant carrots, and warming spices like cumin and chili flakes, this comforting soup is ideal for chilly days or when you need a healthy, satisfying meal.

Why You’ll Love This Recipe

• High in Protein & Fiber – Lentils make this soup filling and nutritious.
• Warm & Spicy – Just the right amount of heat from chili flakes and cumin.
• One-Pot Meal – Simple to make with minimal cleanup.
• Vegan & Gluten-Free – Naturally plant-based and allergy-friendly.
• Great for Meal Prep – Freezer-friendly and reheats beautifully.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ tsp smoked paprika
• ½ tsp red pepper flakes (adjust to spice preference)
• 4 carrots, peeled and chopped
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• ½ tsp salt (adjust to taste)
• ¼ tsp black pepper
• 1 tbsp lemon juice (for brightness)
• 2 tbsp fresh cilantro or parsley, chopped (for garnish)

Directions

1. Sauté the Aromatics

• Heat olive oil in a large pot over medium heat.
• Add onion and cook for 3-4 minutes until soft.
• Stir in garlic, cumin, coriander, paprika, and red pepper flakes; cook for 30 seconds until fragrant.

2. Add Carrots, Lentils & Broth

• Stir in carrots, red lentils, diced tomatoes, vegetable broth, salt, and black pepper.
• Bring to a gentle boil, then reduce heat and simmer for 20-25 minutes until carrots and lentils are tender.

3. Blend for a Smooth Texture (Optional)

• Use an immersion blender to blend until smooth, or leave it chunky for a heartier texture.

4. Finish & Serve

• Stir in lemon juice and adjust seasoning to taste.
• Garnish with fresh cilantro or parsley, and serve warm!

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

Variations

• Extra Spicy – Add ½ tsp cayenne pepper or an extra pinch of chili flakes.
• Creamy Version – Stir in ½ cup coconut milk for a rich texture.
• Protein Boost – Add chickpeas or tofu for extra plant-based protein.
• Thicker Soup – Simmer longer or mash some lentils with a spoon.
• Low-Carb Option – Reduce lentils to ½ cup and add cauliflower.

Storage/Reheating

• Refrigeration: Store in an airtight container for up to 4 days.
• Freezing: Freeze in portions for up to 3 months.
• Reheating: Warm on the stovetop over medium heat, or microwave in 30-second intervals.

FAQs

Can I use green or brown lentils?

Yes, but they take longer to cook and won’t be as creamy.

How do I make this soup less spicy?

Reduce or omit the red pepper flakes and smoked paprika.

Can I use fresh tomatoes instead of canned?

Yes! Use 2 cups chopped fresh tomatoes.

What’s the best way to blend the soup?

Use an immersion blender for easy blending, or a stand blender in batches.

Can I make this soup in a slow cooker?

Yes! Cook on low for 6-8 hours or high for 3-4 hours, then blend if desired.

What’s the best way to serve this soup?

Top with Greek yogurt, coconut cream, or crusty bread.

Can I make this soup oil-free?

Yes! Sauté onions in vegetable broth instead of oil.

How do I enhance the flavor?

Add a splash of coconut milk, more lemon juice, or a drizzle of olive oil.

Can I add potatoes?

Yes! Dice 1 small potato and cook with the carrots for extra creaminess.

Is this soup good for digestion?

Yes! Carrots, lentils, and spices support gut health and digestion.

Conclusion

This Spicy Carrot and Lentil Soup is a warm, nourishing, and flavorful dish that’s easy to make and packed with nutrients. Whether you like it smooth or chunky, this soup is perfect for meal prep and a cozy dinner. Try it today and enjoy a hearty, spicy, and satisfying bowl!

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