Spicy Carrot and Lentil Soup
This spicy carrot and lentil soup is a delightful, nutritious, and budget-friendly dish that will satisfy your appetite and nourish your body.
Servings: 4 people
Calories: 261kcal
Equipment
- Large soup pot
- Immersion blender Note 1
Ingredients
- 1 medium onion finely chopped
- 1 thumb-sized piece of ginger grated
- 2 garlic cloves grated
- 2 tablespoons olive oil
- 1 lb carrots 450 g
- 2 celery sticks
- 1 ½ curry powder Note 2
- ¼ teaspoon red chili flakes or to taste
- ¼ teaspoon fine sea salt or kosher salt
- ¼ teaspoon ground black pepper
- ¾ cup red lentils 150 g
- 5 cups vegetable stock or broth, 1.2 liter
- more salt and pepper to taste
- chopped parsley chopped
Instructions
- Prepare the ingredients: Finely chop the onion and set it aside. Grate the ginger and garlic and keep them separated from the onions. Chop the carrots and celery stalks and set them aside. Rinse the lentils and let them drain in the sieve. 1 onion; 1 piece of ginger + 2 garlic cloves; 1 lb/ 450 g carrots + 2 celery stalks; ¾/ 150 g red lentils
- Sauté: Heat the oil. Sauté the onions with a pinch of salt, often stirring, until golden and slightly softer, about 4-5 minutes. Add ginger and garlic and stir until fragrant, about 1 minute. 2 tablespoon olive oil
- Add carrots and celery and sauté them for 4-5 minutes, stirring occasionally, until slightly softer.
- Simmer: Add curry powder, chili flakes, salt, and pepper, and stir for 30 seconds. Add the lentils, pour in the stock, and bring to a boil. Once the soup boils, lower the heat, cover, leaving a small crack open, and simmer for 30-35 minutes until the carrots and lentils are soft. 1 ½ teaspoon curry powder + ¼ teaspoon red chili flakes + ¼ teaspoon salt + ¼ teaspoon pepper + 5 cups/ 1.2 liter vegetable stock
- Blend the soup with an immersion blender.
- Adjust the taste with salt and pepper, garnish with chopped parsley, and serve immediately (or reheated) with a dollop of yogurt (if desired).
Notes
- Blending: An immersion blender is recommended for blending soups or hot liquids. While a regular blender can also be used, extra safety precautions must be taken – Make sure you read Expert Tips.
- Curry powder: I used curry madras powder, but feel free to use your preferred curry blend. Remember to check the spice levels and adjust the quantity to your liking.
Nutrition
Serving: 1portion from 4 | Calories: 261kcal | Carbohydrates: 39g | Protein: 10g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1425mg | Potassium: 752mg | Fiber: 14g | Sugar: 10g | Vitamin A: 19644IU | Vitamin C: 11mg | Calcium: 69mg | Iron: 3mg