South AsianMedium · Hot
Spiced Carrot and Lentil Soup
Carrots and lentils simmer together in a broth that ginger and cumin transform from plain into something that smells like dinner should smell. The onion melts into the background, sweetening as it goes, leaving a soup that's smooth, warming, and costs well under a euro per bowl. Make a big pot — you'll want leftovers.
Prep
15 min
Cook
30 min
Rest
5 min
Total
50 min
Method
Prep
2
Rinse lentils under cold water and drain.
Cook Aromatics
3
Heat olive oil in a large pot or Dutch oven over medium heat.
4
Add diced onion and cook for 4-5 minutes until softened and translucent.
5
Add minced garlic, cumin, turmeric, paprika, and black pepper. Stir constantly for 60 seconds until fragrant — this blooms the spices and amplifies their flavor.
Build Soup
7
Stir in 1 teaspoon salt. Bring to a boil over high heat.
8
9
Remove from heat. Use an immersion blender to partially blend the soup — leave some texture for heartiness, or blend fully for a smooth cream-like consistency.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -7
Calories
444
per serving
High in protein · 25gSource of fibre · 8gLow sugar · 6gLow saturated fat · 1g
Protein
25g
Carbs
72g
Fat
8g
Sat. fat
1g
Fiber
8g
Sugar
6g
Sodium
1174mg
Gluten FreeVeganDairy FreeHeart HealthyAnti InflammatoryDiabetes FriendlyHigh ProteinHigh FiberLow Fat
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
A
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.2
per serving
ACarbonAEU all-round· both agree
Water
0.5m³
Land
18Pt
Runoff
0.04g P
red lentils drives 55% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
6
Umami
4
Sweet
5
Salty
3
Sour
1
Bitter
3
Spicy
Textures
SilkyTenderCreamy
Aromas
EarthySmokyPungentHerbal
Safety & Storage
Cross Contamination
Clean all utensils, cutting boards, and cooking surfaces thoroughly if this recipe is prepared in a kitchen that handles common allergens like peanuts, tree nuts, or gluten to prevent cross-contact.
Storage
Cool soup to room temperature within 2 hours of cooking, then refrigerate in airtight containers for up to 4 days. Freeze for up to 3 months.
Cooking Temperature
Reheat soup to an internal temperature of 165°F (74°C) throughout before serving to ensure food safety.
Rinse lentils thoroughly under cold water and discard any discolored or damaged lentils before cooking to remove debris and improve food safety.
Handling
When using an immersion blender, ensure the soup has cooled slightly and blend in batches if needed to avoid splattering and burns.
Pro Tips
Make Ahead
This soup tastes even better the next day as the spices deepen overnight. Make a double batch and portion it for the week — it freezes perfectly for up to three months.
Technique
Bloom your spices in the oil before adding liquid — cook the garlic and spices for about 60 seconds until fragrant. This simple step transforms flat, dusty spices into something bold and alive.
Substitution
No red lentils? Yellow or green lentils work, though cooking time may increase by 10 minutes. You can also swap carrots for sweet potato or butternut squash for a sweeter variation.
From the chef
Red lentils dissolve into the broth as they cook, thickening everything naturally without any cream or starch. Cumin and turmeric go in early with the garlic so they bloom in the oil and build real depth before the lentils even hit the pot. Carrots sweeten as they soften, the onion melts into the background, and a squeeze of lemon at the end wakes the whole thing up. Partially blend it for texture or go fully smooth — either way you get a bowl that is warming, spice-rich, and costs well under a euro per serving. Make a big pot.
TagsBudget FriendlyMeal PrepSpicedHeartyVegetarian
Source: generated · May 30, 2026