Name: Spicy Carrot and Red Lentil Soup
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Vegan
Ingredients: 1 teaspoon cumin seeds; 1 teaspoon coriander seeds; 2 tablespoons olive oil; 1 medium yellow onion, chopped; 1 teaspoon ground chilies or chili flakes; 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

Jump to Recipe

Spicy Carrot and Red Lentil Soup is a warm and hearty dish perfect for any time of the year. This vegan recipe combines the sweetness of carrots with the earthy flavor of red lentils, all brought together with fragrant spices. It’s not only comforting, but also packed with nutrition!

Why make this recipe

This soup is a fantastic choice for several reasons. First, it’s quick and easy to make, making it ideal for busy weeknights. Second, it’s loaded with vitamins and minerals from the carrots and lentils. Plus, it’s a great way to warm up on a chilly day or just enjoy a cozy bowl at home. Finally, it’s budget-friendly and can feed a crowd, making it a great meal prep option!

How to prepare Spicy Carrot and Red Lentil Soup

Making this flavorful soup is quite straightforward. Below, you’ll find all the steps you need to follow to whip up this delicious dish.

Ingredients:

1 teaspoon cumin seeds
1 teaspoon coriander seeds
2 tablespoons olive oil
1 medium yellow onion, chopped
1 teaspoon ground chilies or chili flakes (I used Diaspora Co.’s ground Kashmiri chillies)
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

Steps:

Set a large soup pot over medium heat. Add the cumin and coriander seeds to the pot and toast them while stirring for about 45 seconds to 1 minute, until fragrant. Transfer the toasted seeds to a plate and let them cool before grinding them into a powder in a spice grinder. Set aside.
Return the large soup pot to the stove and add the olive oil, swirling to coat. Add the chopped onions and stir. Cook the onions until they are soft and translucent, about 7-8 minutes, adjusting the heat if needed to prevent browning.
Stir in the ground cumin, coriander, and ground chilies. Cook for an additional minute before adding the minced garlic and ginger. Keep stirring until the garlic is fragrant, about 1 minute more.
Add the chopped carrots to the pot along with a generous pinch of salt and pepper. Stir to coat the carrots in the spices and sautéed onions. Then, add the rinsed red lentils, giving everything a good mix. Pour in the vegetable stock and stir again.
Bring the mixture to a boil, then reduce the heat to a simmer. Cook uncovered, stirring occasionally, until the carrots are very soft, about 30 minutes.
Carefully ladle the mixture into a blender. Add the tahini, sesame oil, and Tamari. Blend on high until you have a smooth puree. You may need to add a little water to help the blending process.
Transfer the soup back to the pot. You can adjust the consistency by adding water if you prefer a thinner texture. Bring the soup back to a boil while stirring. Finally, stir in the lemon or lime juice.
Taste the soup and adjust the seasoning as needed. Serve hot, garnished with your favorite toppings like chopped cilantro, drizzles of tahini, chili oil, or sesame seeds.

How to serve Spicy Carrot and Red Lentil Soup

Serve this delicious soup hot in bowls. It pairs wonderfully with crusty bread or a fresh green salad for a complete meal. Feel free to add toppings like chopped herbs, a sprinkle of lemon zest, or extra chili flakes for an added kick!

How to store Spicy Carrot and Red Lentil Soup

Store any leftovers in an airtight container in the fridge for up to 4-5 days. Reheat on the stovetop or in the microwave before serving again. You can also freeze the soup in individual portions for a quick meal later.

Tips to make Spicy Carrot and Red Lentil Soup perfectly

Toasting spices: Don’t skip toasting the spices; it boosts their flavor significantly.
Consistent chopping: Aim for uniform carrot pieces for even cooking.
Blender caution: If you’re using a regular blender, be careful with hot soup! Allow it to cool slightly before blending, or blend in small batches.

Variations

Add greens: Stir in some spinach or kale for extra nutrients.
Different lentils: You can substitute split red lentils with yellow lentils or even chickpeas for a different texture.
More vegetables: Feel free to throw in other vegetables like sweet potatoes or bell peppers for added flavor and nutrition.

FAQ

Can I make this soup ahead of time?
Yes! This soup stores well and can be made in advance. It tastes even better the next day after the flavors have melded together.
Is this soup gluten-free?
Yes, as long as you use gluten-free Tamari sauce instead of regular soy sauce.
Can I skip tahini?
While tahini adds creaminess and depth of flavor, you can leave it out if you don’t have it, or substitute it with nut butter for a different twist.