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Spiced Carrot and Lentil Soup

URL: https://thehealthyepicurean.com/spiced-carrot-and-lentil-soup/

Ingredients

  • 2 tablespoons olive oil
  • ½ medium yellow or white onion or shallot
  • 1 ½ pounds carrots
  • 1 inch piece fresh ginger
  • 3-4 cloves garlic
  • 2 ½ teaspoons coarse salt
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground cumin
  • 1 teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
  • ½ cup dried red or brown lentils
  • 4 cups unsalted vegetable stock
  • 15 ounce can full fat coconut milk
  • ½ cup fresh cilantro leaves
  • 2 medium limes (zest and juice)
  • 1 tablespoon honey (optional)

Instructions

  1. Heat olive oil in a Dutch oven over medium heat.
  2. Sauté the onion or shallot for 3-4 minutes until slightly soft.
  3. Add the carrots and sauté for an additional 4-5 minutes until slightly soft.
  4. Stir in ginger, garlic, cumin, turmeric, salt, black pepper, and cayenne for 30-60 seconds until fragrant.
  5. Add lentils and vegetable stock, then bring to a simmer for 15-20 minutes until lentils are soft.
  6. Stir in coconut milk and cilantro, then puree the soup with an immersion blender until smooth.
  7. Add lime zest and juice, and stir in honey if using.
  8. Taste and adjust seasoning as necessary, then serve with freshly cracked black pepper.

Nutrition Facts (estimated)

Servings
6
Calories
272
Total fat
18g
Total carbohydrates
23g
Total protein
5g
Sodium
488mg
Cholesterol
0mg

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