Spicy Carrot and Lentil Soup

Why You’ll Love This Recipe

• Nutritious and Filling: Packed with protein-rich lentils and vitamin-loaded carrots, this soup offers a satisfying meal that keeps you energized.
• Simple Ingredients: Utilizing pantry staples like lentils, spices, and vegetables, it’s both budget-friendly and easy to prepare.
• Versatile Preparation: Whether you prefer stovetop or pressure cooker methods, this recipe adapts to your cooking style.
• Diet-Friendly: Naturally gluten-free and dairy-free, it’s suitable for various dietary preferences.

Ingredients

• 2 large carrots, finely chopped
• 2 stalks of celery, finely chopped
• 1 onion, finely chopped
• 2 cloves of garlic, crushed
• 2 teaspoons of fresh grated ginger root
• 1 cup (180g) of dried red lentils
• 5 cups (1.2 litres) of vegetable stock
• 1 tablespoon of tomato paste
• ¼ teaspoon of cayenne pepper
• 2 teaspoons of ground cumin
• 2 teaspoons of ground coriander
• Low-calorie spray oil
• Salt and pepper to season
• Handful of fresh coriander, finely chopped

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Stovetop Method:

1. Spray a large saucepan over medium-high heat with low-calorie spray oil. Add onions, garlic, ginger, carrots, and celery, and fry until softened.
2. Add the spices and a bit more spray oil, cooking until the spices are fragrant and well infused.
3. Stir in the lentils, tomato paste, and stock. Bring to a boil, then simmer for approximately 20 minutes, or until the carrots are tender.
4. Mix in fresh coriander.
5. Season with salt and pepper to taste.

Pressure Cooker Method:

1. Use the sauté function to brown the onions, garlic, ginger, carrots, and celery, as outlined in the stovetop instructions.
2. Add the spices and a little more spray oil, cooking until the spices are fragrant.
3. Add the lentils, tomato paste, and stock. Secure the lid, set the cooker to manual on high pressure, ensure the valve is closed, and set the timer for 10 minutes.
4. Once cooking is complete, allow the pressure to release naturally.
5. After the pressure has released, open the lid and stir in fresh coriander.
6. Season with salt and pepper to taste.

Servings and Timing

• Servings: This recipe yields 4 servings.
• Preparation Time: Approximately 10 minutes.
• Cooking Time: Around 30 minutes for the stovetop method; the pressure cooker method takes about 20 minutes, including pressure build-up and release.

Variations

• Add Greens: Incorporate a handful of spinach or kale during the last few minutes of cooking for added nutrients.
• Spice Level: Adjust the cayenne pepper to your preferred heat level or substitute with smoked paprika for a milder, smoky flavor.
• Protein Boost: Add cooked shredded chicken or crumbled sausage for extra protein.
• Creamy Texture: Stir in a splash of coconut milk or a dollop of yogurt before serving for a creamier consistency.

Storage/Reheating

• Storage: Allow the soup to cool completely before transferring to an airtight container. Refrigerate for up to 3 days.
• Freezing: This soup freezes well. Portion into freezer-safe containers and freeze for up to 3 months.
• Reheating: Reheat on the stovetop over medium heat until warmed through, or microwave individual portions for 2-3 minutes, stirring halfway.

FAQs

How can I make this soup thicker?

To thicken the soup, you can blend a portion of it until smooth and then mix it back into the pot. Alternatively, let it simmer longer to reduce the liquid.

Can I use a different type of lentil?

Red lentils are preferred for their quick cooking time and creamy texture. Using other types like green or brown lentils will alter the texture and require longer cooking times.

Is this soup spicy?

The soup has a mild to moderate spiciness from the cayenne pepper. Adjust the amount to suit your heat preference.

Can I make this soup in advance?

Yes, this soup tastes even better the next day as the flavors meld together. It’s an excellent option for meal prep.

What can I serve with this soup?

Pair it with crusty bread, naan, or a side salad for a complete meal.

How do I prevent the lentils from becoming mushy?

Red lentils tend to break down and create a creamy texture. If you prefer them to hold their shape, reduce the cooking time slightly and monitor their doneness.

Can I add other vegetables?

Absolutely! Vegetables like sweet potatoes, bell peppers, or zucchini can be added for extra flavor and

Spicy Carrot and Lentil Soup

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• Author: Isabella
• Total Time: 40-50 minutes
• Yield: 4 servings
• Diet: Gluten Free

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Description

This Spicy Carrot and Lentil Soup is a hearty and flavorful dish that perfectly balances the natural sweetness of carrots with the earthiness of lentils, all enhanced by a warming blend of spices. It’s a nutritious, filling, and easy-to-make meal, perfect for chilly days

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Ingredients

• 2 large carrots, finely chopped
• 2 stalks celery, finely chopped
• 1 onion, finely chopped
• 2 cloves garlic, crushed
• 2 teaspoons fresh grated ginger root
• 1 cup (180g) dried red lentils
• 5 cups (1.2 liters) vegetable stock
• 1 tablespoon tomato paste
• ¼ teaspoon cayenne pepper
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• Low-calorie spray oil
• Salt and pepper to taste
• Handful of fresh coriander, finely chopped

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Instructions

Stovetop Method:

1. Spray a large saucepan with low-calorie spray oil and heat over medium-high.
2. Sauté onions, garlic, ginger, carrots, and celery until softened.
3. Add spices and a little more spray oil, cooking until fragrant.
4. Stir in lentils, tomato paste, and vegetable stock. Bring to a boil, then reduce heat and simmer for about 20 minutes or until carrots are tender.
5. Stir in fresh coriander and season with salt and pepper to taste.

Pressure Cooker Method:

1. Use the sauté function to cook onions, garlic, ginger, carrots, and celery as described above.
2. Add spices and cook until fragrant.
3. Add lentils, tomato paste, and vegetable stock. Secure the lid, set to high pressure for 10 minutes, and ensure the valve is closed.
4. Once done, let the pressure release naturally before opening the lid.
5. Stir in fresh coriander and season with salt and pepper to taste.

• Prep Time: 10 minutes
• Cook Time: 30 minutes (stovetop) / 20 minutes (pressure cooker)
• Category: Soup
• Method: Stovetop / Pressure Cooker
• Cuisine: American