Go Back
–+ servings

Roasted Carrot and Red Lentil Soup

Thick and satisfying with lots of spicy flavour.
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Roasting Time for Carrots: 40 minutes
Total Time: 1 hour 10 minutes
Course: lunch, Main Course, Soup
Cuisine: Indian, Mediterranean, Moroccan, South Western
Keyword: Fall and winter soups, healthy, healthy soups, spicy, vegetarian, vegetarian soups
Servings: 8 cups
Calories: 238kcal

Ingredients

  • 1½ - 2 lbs carrots
  • 4 tbs olive oil
  • 1 tsp kosher salt
  • 1 medium onion peeled, and thinly sliced
  • 1¼ cup dried red lentils
  • 6 cups low sodium vegetable stock
  • salt and pepper to taste

For a Moroccan/ Tunisian Spiced soup

  • ½ tsp cinnamon
  • 1 tsp cumin seeds
  • ½ tsp turmeric
  • 1 tbsp Ras el hanout or Harissa spice blend (or ½ tsp each smoked paprika, ground coriander, ground ginger and ⅛ tsp cayenne.
  • 1 orange juice and zest

For an Indian Spiced Soup

  • ½ tsp turmeric
  • ½ tsp ground coriander
  • 1 tsp cumin seeds
  • 1 tbsp fresh ginger grated
  • 1 tsp curry powder

Southwestern Chili Spiced Soup

  • 1 tsp smoked chipotle chili powder
  • 1 tsp cumin seeds
  • ½ tsp paprika
  • ⅛ tsp cayenne

Instructions

  • Preheat the oven to 450 degrees.
    Peel the carrots. For larger carrots, cut into approximately 2-3 inch pieces, cutting any thicker pieces in half lengthwise so the pieces are all roughly the same size. This will allow the carrots to cook evenly.
    Place the carrots on a baking tray and toss with 2 tablespoons of the olive oil and a teaspoon of kosher salt.
    Place the tray in the preheated oven and roast for 20 minutes. After 20 minutes add the thinly sliced onion and turn the carrots Roast for another 15- 20 minutes. The carrots are ready when they have some brown caramelization and are tender.
    Set them aside to cool.
    Note: the carrots can be roasted ahead, once cooled store refrigerated until ready to make the soup.
  • In a Dutch oven or stock pot, heat 2 tablespoons of olive oil over medium heat. Add the spices based on your soup flavour preference and cook, stirring, for 1 minute ( if making the Indian spiced soup add in the fresh ginger with the spices).
    Stir in the lentils and add the stock. If making the Moroccan/Tunisian spiced version, add the zest and juice of the orange now.
    Bring to a light boil, reduce the heat and allow the soup to simmer for 10 minutes, stirring occasionally.
  • While the lentils are simmering, cut the roasted carrots into ¼ inch dice. After the lentils have cooked for 10 minutes, add the diced carrots. Taste the broth and add salt and pepper to taste.
    Cook for another 5-10 minutes, until the lentils are falling apart.

Nutrition

Calories: 238kcal | Carbohydrates: 42g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Sodium: 1136mg | Potassium: 958mg | Fiber: 15g | Sugar: 14g | Vitamin A: 33598IU | Vitamin C: 23mg | Calcium: 95mg | Iron: 3mg
Tried this recipe?Let us know how it was!