Carrot and Lentil Soup
Learn how to make a tasty and healthy carrot and lentil soup with this easy recipe. It's a high-protein meal that's perfect if you're looking to start your weight loss journey.
Servings: 4 people
Calories: 237kcal
Ingredients
- 1 cup dried lentils green or brown, rinsed
- 1 tablespoon extra virgin olive oil
- 1 onion medium, chopped
- 2 carrots medium, chopped
- 2 stalks celery chopped
- 1 clove garlic minced
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon turmeric optional
- 5 cups water
- 1 bay leaf
- ½ cup tomato sauce in a jar
- to taste Salt
Instructions
- Rinse the lentils under cold water and set aside.
- Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Cook for about 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the minced garlic, cumin, paprika, and turmeric (if using). Stir and cook for another 1-2 minutes, allowing the spices to become fragrant.
- Add the rinsed lentils, water, bay leaf, and tomato sauce to the pot. Stir to combine. Bring the mixture to a boil.
- Once it reaches a boil, reduce the heat to low, cover, and simmer the soup for 25-30 minutes, or until the lentils are tender.
- Remove the bay leaf, season with salt to taste, and adjust the seasoning if necessary. You can blend part of the soup for a creamier texture or leave it as is for a chunkier version.
- Serve warm with crusty bread or a side salad for a complete meal.
- QUICK TIP: If you like your soup smoother, blend about ⅓ to ½ of it. You can use a hand blender right in the pot or scoop some into a regular blender and mix it. Then, pour it back into the soup and stir. This makes the soup creamier while still keeping some chunky bits for texture!
Video
Notes
- These is the nutrition facts for 1 serving of this recipe. Total servings for this recipe: 4 people.
- Refer to the post above for video instructions and other useful information.
- Nutrition information is an estimate and will depend on your specific ingredients.
How long does carrot and lentil soup last in the fridge?
Carrot and lentil soup can last 4-5 days in the fridge when stored in an airtight container.Is this soup gluten-free?
Yes! This carrot and lentil soup is naturally gluten-free, making it a great option for those with gluten sensitivities.Can I add other vegetables?
Absolutely! This is a basic recipe for simple lentil soup. You can add other veggies, such as spinach, kale, or potatoes, for extra nutrition and flavor.How can I make the soup spicier?
If you enjoy a little heat, add red pepper flakes, cayenne pepper, or a splash of hot sauce while cooking the soup. I like it with some spice, but since my kids aren’t fans of spicy foods, I usually skip it. You can always add spicy ingredients to individual servings and mix them in for those who want an extra kick!
Nutrition
Serving: 1bowl | Calories: 237kcal | Carbohydrates: 37g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 202mg | Potassium: 756mg | Fiber: 17g | Sugar: 5g | Vitamin A: 5465IU | Vitamin C: 9mg | Calcium: 69mg | Iron: 4mg
