Ingredients
Soup
- 1 tablespoon olive oil 14 g
- 1 medium yellow onion 130 g, chopped
- 2 garlic cloves 6 g, minced
- 1 teaspoon ground cumin
- 1 pound carrots 450 g, trimmed and thinly sliced
- 1 cup dry split red lentils 180 g, sorted and rinsed
- 4 cups low-sodium vegetable broth about 1 liter; more water to loosen if needed
- 1/2 teaspoon fine salt or less to suit the broth
- 2 tablespoons lemon juice 30 ml
- 2 tablespoons chopped fresh parsley for serving
Equipment
- 4-quart saucepan
- Knife and cutting board
- Fine-mesh strainer
- Immersion blender
- Ladle
Instructions
Make the soup
- Warm the olive oil in a 4-quart saucepan over medium heat. Add the onion and cook for 5–6 minutes, stirring, until softened. Add the garlic and cumin and stir for 30 seconds without browning the garlic.
- Stir in the carrots, rinsed lentils, broth and salt. Bring to a boil, reduce to a gentle simmer and partially cover. Cook for 20–25 minutes, stirring occasionally, until the carrots crush easily with a fork and the lentils are very soft. Add small splashes of water if needed to keep the soup from catching.
- Take the pan off the heat. Blend carefully with an immersion blender until smooth. If using a countertop blender, follow its instructions for hot liquids and work in small batches.
- Stir in the lemon juice. Add hot water a little at a time for a looser consistency, then taste and adjust seasoning. Divide among four bowls and add the parsley.
Nutrition
Calories: 265kcalCarbohydrates: 45gProtein: 13gFat: 4.8gFiber: 8.7g
Video
Notes
Nutrition is estimated per one-quarter of the pot from representative USDA values for dry lentils, carrots, onion, garlic, olive oil and lemon, plus a typical low-sodium broth label. Bread and optional toppings are excluded. Brands and yield vary.
Video credit: Backyard Chef, Carrot & Lentil Soup. This card uses a smaller lentil quantity and less liquid, omits the dried thyme and parsley in the simmer, and adds fresh parsley and more lemon at serving. Follow the quantities in this card.
Refrigerate in shallow containers within 2 hours, use within 3–4 days, and bring soup to a boil when reheating, reaching 165°F (74°C).