Lentil soup is always a satisfying and hearty winter meal. This yummy soup with red lentils and carrots is quick and easy to make, and packed with nutrition, too. Carrots are of course packed with beta-carotene, and also loaded with antioxidants. Lentils are a great source of protein, folate and lots of fibre, plus, they are a good source of iron. They add a nice, creamy fullness to the soup, and using red lentils lets the carroty orange colour shine.
I love the flavour combo of carrots and ginger in this soup. The warmth of ginger, along with a pinch of cumin, are a perfect complement to the carrot’s sweetness. Ginger is very helpful for upset tummies, so this is a good soup to eat if you are recovering from the flu.
- 2 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- salt & pepper
- 1 thumb sized knob of fresh ginger root, peeled and minced
- 6 carrots, peeled and sliced
- 7 cups vegetable or chicken stock
- 1 cup unsweetened orange juice
- 1 1/2 cups red lentils
- 2 tbsp fresh parsley, chopped
Heat oil in a large pot or dutch oven over medium heat. Add onion, garlic, ginger, and cumin. Reduce heat and cook slowly until onions are translucent. (This is called sweating the onions, which helps to give a smooth, velvety texture to the soup)
Add stock, lentils and carrots and bring to a boil, then reduce heat and simmer for about 30 minutes or until carrots and lentils are tender. Stir in the orange juice.
I used an immersion blender to puree right in the pot, but you can also transfer in batches to a blender or food processor, just allow the soup to cool somewhat first.
Serve with a dollop of Greek yogurt or sour cream and garnish with parsley