One-Pot Carrot and Lentil Soup
A cozy, protein-rich vegan soup combining tender carrots and hearty lentils. Naturally sweet, fiber-packed, and low in saturated fat, this soup is quick, easy, and perfect for meal prep or a wholesome weeknight dinner.
Equipment
- (1) Large pot or Dutch oven
- 1 Cutting board
- 1 knife
- 1 Measuring Cup
- 1 tablespoon
- Wooden spoon or spatula
Ingredients
- 1½ tablespoons extra virgin olive oil
- 1 medium onion chopped
- 2 garlic cloves minced
- 1 lb 450 g carrots, sliced or cubed
- 1⅓ cups 250 g green or brown lentils, rinsed
- 2 tablespoons tomato paste
- ½ teaspoon paprika
- ½ teaspoon cumin
- ½ teaspoon dried thyme
- 1 bay leaf
- 6 cups 1.5 L low-sodium vegetable broth
- 1 –1½ teaspoons fine salt to taste
- ⅛ teaspoon black pepper
- ½ teaspoon onion powder
- 1 tablespoon lemon juice or to taste
- 3 tablespoons fresh parsley chopped
Instructions
- Preparing the Vegetables: Begin by thoroughly washing the carrots under cold running water. Peel them if desired, then slice them into uniform rounds or small cubes to ensure even cooking. Chop the onion finely and mince the garlic cloves. Having all your ingredients ready at this stage will make the cooking process smoother and prevent overcooking any component.
- Heating the Oil: Place a large pot or Dutch oven over medium heat. Add 1½ tablespoons of extra virgin olive oil, swirling it gently to coat the bottom. Allow the oil to warm for about 30–60 seconds. You want it hot enough to sauté but not smoking, so it gently sizzles when vegetables are added.
- Sautéing the Onions: Add the chopped onions to the warm oil. Stir them to ensure they are evenly coated. Cook for approximately 5 minutes, stirring occasionally, until the onions become soft, translucent, and lightly golden. If the onions start to brown too quickly, reduce the heat slightly. This step develops a sweet, rich base flavor for the soup.
- Cooking the Garlic and Spices: Add the minced garlic to the onions along with ½ teaspoon each of paprika and cumin. Stir constantly for 1 minute until fragrant. Be careful not to burn the garlic—it should release a wonderful aroma that combines with the spices, creating the heart of the soup’s flavor.
- Combining Carrots and Lentils: Add the sliced or cubed carrots and 1⅓ cups of rinsed lentils to the pot. Mix them with the onion, garlic, and spices so that the flavors start to blend together. This ensures that each bite will have a consistent, well-rounded taste.
- Adding Tomato Paste and Herbs: Stir in 2 tablespoons of tomato paste along with ½ teaspoon dried thyme and 1 bay leaf. The tomato paste adds subtle acidity and depth, while the herbs contribute a fragrant, earthy note. Mix thoroughly so the tomato paste evenly coats the vegetables and lentils.
- Pouring in the Broth: Slowly pour 6 cups (1.5 L) of low-sodium vegetable broth into the pot, stirring gently as you go. This liquid will allow the lentils and carrots to cook properly while absorbing all the flavors from the spices and aromatics.
- Seasoning the Soup: Add 1 teaspoon of salt (or adjust to taste) and a few grinds of black pepper. Stir well. The initial seasoning ensures the soup will be flavorful throughout the cooking process, rather than only at the end.
- Simmering to Perfection: Bring the soup to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot with a lid, and allow the soup to simmer for 25–30 minutes.Check occasionally to ensure the lentils are tender and the carrots are soft. The slow simmer allows all ingredients to meld beautifully.
- Adjusting Flavor and Consistency: Turn off the heat and add 1 tablespoon of lemon juice and ½ teaspoon of onion powder. Stir well. If the soup appears too thick, gradually add a little more broth or water until you reach your preferred consistency. Taste the soup and adjust salt, pepper, or lemon juice as needed.
- Optional Blending for Creaminess: For a smoother, creamier texture, remove about 2 cups of the soup and transfer it to a blender. Blend until silky smooth, then return it to the pot, stirring gently until fully incorporated. This step is optional but adds a luxurious texture while keeping the flavor intact.
- Finishing Touches: Finally, stir in 3 tablespoons of freshly chopped parsley for a burst of color and freshness. Serve the soup hot, optionally drizzling with a bit more extra virgin olive oil. Pair it with crusty bread, croutons, or enjoy it on its own as a nourishing, wholesome meal.
- Storage Tips: This soup keeps well in the refrigerator for 3–4 days. For longer storage, freeze in airtight containers for up to 3 months. Reheat gently on the stovetop or in the microwave before serving.
Notes
- Use green or brown lentils; red lentils cook faster but can become mushy.
- Slice carrots uniformly to ensure even cooking.
- Adjust spices to taste—add more cumin or paprika for extra warmth.
- For a creamier soup, blend partially or fully before serving.
- Low-sodium vegetable broth allows better control of the saltiness.
- This soup freezes well; consider freezing in individual portions for convenience.
- Add a touch of lemon juice at the end for brightness and to balance flavors.
