Description
This nourishing, comforting carrot and lentil soup combines hearty lentils with the natural sweetness of carrots. Packed with plant-based protein and fiber, it’s a satisfying vegan meal the whole family will love.
Ingredients
- 1 1/2 tablespoons extra virgin olive oil
- 1 medium-sized onion, chopped (any color)
- 2 garlic cloves, minced
- 1 lb (450 grams) carrots, sliced or cubed
- 1 1/3 cups (250 grams) green or brown lentils, rinsed and drained
- 2 tablespoons tomato paste
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon dried thyme
- 1 bay leaf
- 6 cups (1.5 liters) low sodium vegetable broth
- 1 to 1 1/2 teaspoons fine salt, to taste
- 1/8 teaspoon black pepper
- 1/2 teaspoon onion powder
- 1 tablespoon lemon juice, or to taste
- 3 tablespoons fresh parsley, chopped
Instructions
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for about 5 minutes until soft and translucent, reducing the heat as needed.
2. Add the garlic, paprika, and cumin. Stir and cook for 1 minute until fragrant.
3. Add the carrots, lentils, tomato paste, thyme, bay leaf, vegetable broth, salt, and black pepper. Bring to a boil, then reduce to a simmer, cover, and cook for 25–30 minutes or until the lentils are tender.
4. Turn off the heat. Stir in the lemon juice and onion powder. Add water or broth to adjust the consistency if desired.
5. Taste and adjust seasoning with more salt, pepper, or lemon juice to your preference.
6. (Optional) For a creamier texture, allow the soup to cool slightly. Blend about 2 cups until smooth, then return it to the pot and stir to combine.
7. Finish with chopped fresh parsley and a drizzle of olive oil if desired. Serve with crusty bread or croutons.
Notes
This soup keeps well in the refrigerator for 3–4 days and freezes beautifully for up to 3 months.
Blend a portion of the soup for a creamier consistency, or leave it chunky for a more rustic feel.
Serve with crusty bread or a dollop of plant-based yogurt for extra comfort.