There’s something undeniably comforting about a warm bowl of soup, especially when it’s packed with vibrant flavors and nutritional goodies. This Spicy Carrot and Red Lentil Soup is a crowd-pleaser that checks all the boxes—vegan, hearty, and brimming with spices that dance on your palate. Whether you’re seeking a quick weeknight dinner or a soul-soothing meal on a chilly day, this soup is guaranteed to become a favorite. Plus, it’s a fantastic way to enjoy carrots and lentils in an exciting new way!
Why you’ll love this dish
What makes this recipe truly stand out is how wonderfully it marries flavor and health in each spoonful. The spice combination of cumin and coriander brightens up the natural sweetness of the carrots and balances the earthiness of the lentils.
Not only is this soup a delightful way to explore plant-based cooking, but it’s also budget-friendly and can be made easily in under an hour. It’s perfect for a cozy family dinner, ideal for meal prep throughout the week, or even as a showstopper at your next gathering.
"Every time I make this soup, it leaves everyone asking for seconds! It’s rich, creamy, and has just the right amount of heat. Truly a masterpiece in a bowl!" – A happy home cook
Step-by-step overview
The journey to creating this Spicy Carrot and Red Lentil Soup is both straightforward and rewarding. You’ll start by toasting your spices, which lays down a flavorful foundation. Then, as the spices mingle with sautéed onions, garlic, and ginger, your kitchen will be filled with an irresistible aroma. Follow that by adding in the main ingredients—carrots and lentils—letting them simmer until tender. Finally, blend for a silky-smooth consistency that will leave you impressed with your culinary skills!
What you’ll need
To whip up this delightful soup, gather the following ingredients:
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 1 teaspoon ground chillies or chili flakes (I recommend Diaspora Co.’s ground Kashmiri chillies for their rich flavor)
- 2 cloves garlic, minced
- 2-inch piece of ginger, peeled and minced
- 1 ½ lbs carrots, scrubbed and chopped
- Sea salt and ground black pepper, to taste
- ½ cup split red lentils, rinsed
- 5 cups vegetable stock
- ¼ cup tahini
- 1½ teaspoons toasted sesame oil
- 1 teaspoon Tamari soy sauce
- 2 teaspoons lemon or lime juice
Feel free to substitute the vegetable stock with homemade stock or another plant-based broth if you prefer.
Directions to follow
Set a large soup pot over medium heat. Toast the cumin and coriander seeds, stirring frequently for about a minute until fragrant. Remove from the heat and cool, then grind in a spice grinder.
In the same pot, heat the olive oil and add chopped onions. Sauté until soft and translucent, about 7-8 minutes, adjusting the heat to avoid browning.
Add the ground spices and chili flakes. Cook with the onions for one minute, then add garlic and ginger, cooking for another minute until fragrant.
Introduce the chopped carrots, a generous pinch of salt and pepper, and the rinsed lentils. Stir to coat and combine everything well.
Pour in the vegetable stock, bring to a boil, then reduce heat to a simmer. Cook uncovered for about 30 minutes, stirring occasionally, until the carrots are tender.
Carefully ladle the soup into a vented blender, and add tahini, sesame oil, and Tamari. Blend on high until you achieve a smooth consistency, adding water if necessary to help blend.
Return the mixture to the pot. Adjust the texture by adding water if desired. Bring to a gentle boil and stir in the lemon or lime juice. Taste and adjust seasoning as needed.
Serve hot, garnished with chopped cilantro, drizzles of tahini, chili oil, and sesame seeds.
How to serve it
This Spicy Carrot and Red Lentil Soup is best enjoyed hot. Serve it in bowls and consider pairing it with crusty bread or a side salad for a delightful meal. For an extra touch, sprinkle fresh herbs or add a dollop of coconut yogurt on top for creaminess. If you’re feeling adventurous, a splash of chili oil or a sprinkle of pumpkin seeds can add an exciting contrast to the flavors.
Storage and reheating tips
After you revel in your soup, storing leftovers is easy. Allow the soup to cool before transferring it to an airtight container. It will stay fresh in the refrigerator for about 4-5 days. For longer storage, consider freezing it in portions. When ready to enjoy, simply thaw in the fridge overnight and reheat on the stovetop or in the microwave, adding a splash of water if needed to regain that creamy texture.
Helpful cooking tips
To enhance your soup-making experience, try these handy tips:
- Toasting your spices is key! It unlocks their essential oils and elevates the flavor profile dramatically.
- For a creamier texture, don’t rush the blending process; let the blender run until you achieve that velvety smoothness.
- Adjusting the seasoning at the end allows you to customize the soup to suit your taste. Don’t shy away from experimenting!
Creative twists
There are endless variations you can try with this soup. For a touch of sweetness, consider adding diced apple or sweet potato during cooking. If you want more depth of flavor, try incorporating a splash of coconut milk at the end for a creamier consistency. You can even play with different herbs or spices like turmeric or fresh cilantro for added freshness.
Common questions
How long does it take to prepare this soup?
From start to finish, you can have this soup ready in about 45 minutes, making it great for a quick meal.
Can I use different lentils?
Absolutely! While red lentils are perfect for this recipe, yellow or green lentils can work as well, though they may change the cooking time slightly.
Is it possible to make this recipe nut-free?
Yes! Simply omit the tahini or substitute it with sunflower seed butter or an extra splash of olive oil for creaminess.
How can I make this dish spicier?
If you enjoy heat, add more chili flakes or even a jalapeño when sautéing the onions, or serve with hot sauce on the side.
With its vibrant flavors and wholesome ingredients, this Spicy Carrot and Red Lentil Soup is a gem you’ll want at your table time and again. Happy cooking!
Spicy Carrot and Red Lentil Soup
Ingredients
Spices
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 teaspoon ground chillies or chili flakes Kashmiri chillies recommended for rich flavor
Base Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 2 inches piece of ginger, peeled and minced
- 1½ lbs carrots, scrubbed and chopped
- ½ cup split red lentils, rinsed
- 5 cups vegetable stock Can substitute with homemade stock
- ¼ cup tahini
- 1½ teaspoons toasted sesame oil
- 1 teaspoon Tamari soy sauce
- 2 teaspoons lemon or lime juice
- to taste Sea salt and ground black pepper
Instructions
Preparation
- Set a large soup pot over medium heat. Toast the cumin and coriander seeds, stirring frequently for about a minute until fragrant. Remove from the heat and cool, then grind in a spice grinder.
- In the same pot, heat the olive oil and add chopped onions. Sauté until soft and translucent, about 7-8 minutes, adjusting the heat to avoid browning.
- Add the ground spices and chili flakes. Cook with the onions for one minute, then add garlic and ginger, cooking for another minute until fragrant.
- Introduce the chopped carrots, a generous pinch of salt and pepper, and the rinsed lentils. Stir to coat and combine everything well.
Cooking
- Pour in the vegetable stock, bring to a boil, then reduce heat to a simmer. Cook uncovered for about 30 minutes, stirring occasionally, until the carrots are tender.
- Carefully ladle the soup into a vented blender, and add tahini, sesame oil, and Tamari. Blend on high until you achieve a smooth consistency, adding water if necessary to help blend.
- Return the mixture to the pot. Adjust the texture by adding water if desired. Bring to a gentle boil and stir in the lemon or lime juice. Taste and adjust seasoning as needed.
- Serve hot, garnished with chopped cilantro, drizzles of tahini, chili oil, and sesame seeds.