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This hearty Spicy Carrot and Lentil Soup has been my go-to recipe whenever I need something nourishing yet simple to prepare. The vibrant orange color brightens even the dullest winter day, while the gentle heat from the spices warms you from the inside out.
I first created this soup during a particularly cold autumn when I was craving something comforting but didn't want to spend hours in the kitchen. My family now requests it regularly, especially my husband who claims it's the perfect balance of spice and heartiness.
Ingredients
- 2 large carrots finely chopped: They provide natural sweetness and vibrant color. Look for firm carrots with bright orange color
- 2 stalks of celery finely chopped: Adds subtle flavor and aromatic base. Choose crisp stalks with fresh leaves
- 1 onion finely chopped: Creates the foundation flavor. Yellow onions work best but red onions add sweetness
- 2 cloves of garlic crushed: Essential for depth of flavor. Fresh is preferable to pre-minced for better aroma
- 2 teaspoons fresh grated ginger root: Adds warmth and subtle spice. Look for firm roots with smooth skin
- 1 cup dried red lentils: The protein powerhouse of this soup. Rinse well before using to remove any debris
- 5 cups vegetable stock: Forms the liquid base. Homemade provides best flavor but quality store bought works well
- 1 tablespoon tomato paste: Concentrates and enriches the broth. Double concentrated paste has best flavor
- 1/4 teaspoon cayenne: Provides gentle heat. Adjust according to your spice preference
- 2 teaspoon ground cumin: Earthy warmth that pairs perfectly with lentils. Toast briefly before using for enhanced flavor
- 2 teaspoon ground coriander: Citrusy notes that balance the earthiness. Freshly ground provides best aroma
- Low calorie spray oil: Helps sauté without excess calories. Avocado oil spray has a high smoke point
- Salt and pepper to season: To taste depending on the saltiness of your stock
- Handful fresh coriander finely chopped: Bright finish that lifts the flavors. Use both stems and leaves for maximum flavor
Step-by-Step Instructions
- Sauté the aromatics:
- Heat a large saucepan over medium high heat and spray with oil. Add the onions first and cook for 2 minutes until they begin to soften and become translucent. Add the garlic and ginger, stirring constantly to prevent burning for about 30 seconds until fragrant. Finally add the carrots and celery, cooking for another 5 minutes until they begin to soften. The vegetables should be glistening but not browning.
- Toast the spices:
- Add the cumin, coriander and cayenne to the pan along with another light spray of oil. Stir constantly for 1 minute to toast the spices and coat the vegetables. You should smell the aromatic oils releasing from the spices. This step builds incredible depth of flavor so do not skip it.
- Simmer the soup:
- Add the lentils and stir well to coat them in the spice mixture. Add the tomato paste and stir for 30 seconds to slightly caramelize it. Pour in the vegetable stock and bring to a boil. Reduce heat to a gentle simmer and cook uncovered for about 20 minutes. The lentils should completely soften and begin to break down slightly while the carrots should be tender when pierced with a fork.
- Finish and season:
- Remove from heat and stir in most of the fresh coriander, reserving some for garnish. Taste and adjust seasoning with salt and pepper as needed. The soup should be thick but still pourable. If too thick, add a splash more stock or water to reach desired consistency.
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This soup holds a special place in my heart as it was the first recipe I successfully made for my mother in law who is notoriously picky. The secret was the perfect balance of warming spices with the natural sweetness of the carrots. She now asks for the recipe whenever she has guests over, which I consider the highest compliment.
Frequently Asked Questions
- → Can I make this soup vegan?
Yes, just ensure your vegetable stock is vegan-friendly and follow the instructions as written.
- → Can I freeze this soup?
Absolutely! Let the soup cool completely, then transfer it to freezer-safe containers. It can be frozen for up to 3 months.
- → What can I use to substitute fresh coriander?
If fresh coriander isn’t available, you can use parsley or omit it entirely, though it may slightly alter the flavor.
- → Can I adjust the spice level?
Of course! Add more cayenne for extra heat, or reduce it if you prefer a milder taste.
- → Is this recipe suitable for those on gluten-free diets?
Yes, just ensure you use gluten-free vegetable stock and double-check all ingredients for potential cross-contamination.