Ginger Carrot Lentil Soup is a simple, easy to make dish. This yummy soup with red lentils and carrots is quick to cook up when you're busy, but hungry and, it's packed with nutrition, too. Carrots, as you know, are the veggie queens of beta-carotene, and antioxidant stars. And lentils are a great source of plant based protein, folate and lots of fibre, plus, they are a good source of iron. Together, they are a deliciously creamy and hearty, healthy soup that is a meal in itself.
Why Lentils Are a Good Thing
I'm a fan of lentils, and if you're not familiar with them, I encourage you to give them a try. These guys are tiny little food superstars. Besides the fact that they are incredibly nutritious, economical, and quick cooking, they are amazingly versatile, too. You can learn more about this little powerhouse pulse by checking out lentils.org, where you find info on how to cook them, the different varieties, nutritional information, and lots more. And, bonus, tons of other recipes.
Most of the world's production of lentils is here in Canada, in particular, the province of Saskatchewan. Thanks, Saskatchewan! This is a fact I didn't know until I read it on the lentils website linked above.
Lentils are a great way to add body and texture to a dish, like this carrot lentil soup. You will love the flavour combo of carrots and ginger in this velvety soup. The warmth of ginger, along with a pinch of cumin, are a perfect complement to the carrot's sweetness. Did you know, ginger has medicinal properties that can soothe upset stomachs and relieve nausea? So this is a good soup if you're under the weather. (which of course, hopefully, you are not)
So, go buy some lentils, it won't cost you much $, and they keep forever in your pantry. If you are already a fan of lentils, or a new fan after trying this recipe, I have more recipes for you right here. Try Mediterranean Lentil Salad, Moroccan Chicken & Lentils, or Roasted Cauliflower Lentil Curry
How to Make Ginger Carrot Lentil Soup
- 2 tbsp olive oil
- 1 onion chopped
- 2 stalks celery chopped
- 2 cloves garlic minced
- 1 tsp cumin
- salt & pepper
- 2 inches fresh ginger root peeled and minced
- 2 lb carrots peeled and sliced
- 7 cups vegetable stock
- 1 cup unsweetened orange juice
- 1 1/2 cups split red lentils
- 2 tbsp fresh parsley or cilantro chopped
- Red pepper flakes optional
Heat oil in a large pot or dutch oven over medium heat. Add onion, celery,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.
Use an immersion blender to puree right in the pot. Alternatively you can transfer in batches to a blender or food processor. Allow the soup to cool somewhat first, and keep steam hatch open on the blender lid.
Serve hot, garnished with parsley or red pepper flakes
Red lentils, as opposed to green lentils are best for creamy soups because they break down during cooking. Green lentils are a better choice when you want them to keep their shape, as in a stew or curry.
Add a dollop of low fat Greek yogurt to this soup when serving, or: for a vegan option, cashew cream is a perfect compliment to this carrot lentil soup.
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