Curried Carrot & Lentil Soup
Cozy, comforting, and full of warming spices, this carrot soup packs a punch! The flavors of warm sweet curry, coconut and cilantro (coriander) are amazing with the smooth and creamy lentil and carrot base. Make it as mild or spicy as you like!
Ingredients
- coconut or olive oil, for cooking
- 1 white or brown onion, diced
- 12 oz (340 g) carrots, peeled and chopped, a little more or less is fine
- 4 cloves garlic, crushed
- 1 tbsp ginger, chopped
- 2 teaspoons curry powder, see notes
- 2 teaspoons garam masala, see notes
- 1 cup (180 g) dried red lentils
- 1 cup (240 ml) coconut cream, or coconut milk - see notes
- salt and pepper, to taste
- 3.5 cups (830 ml) vegetable stock
- ½ lemon, for juicing
- ½ bunch cilantro (fresh coriander)
Instructions
- In a large soup pot, heat a couple spoonfuls of coconut or olive oil over a low heat. Saute your onions until soft. Add the carrots and mix through. Add lots of salt and pepper to taste.coconut or olive oil, 1 white or brown onion, 12 oz carrots, salt and pepper
- Add the garlic, ginger, curry powder and garam masala alongside another spoonful of oil. Mix to coat the carrots and onions and once the scents are in the air, you can move on. (We don't want the spices or garlic to burn!)4 cloves garlic, 1 tbsp ginger, 2 teaspoons curry powder, 2 teaspoons garam masala
- Add the coconut cream, lentils and vegetable stock. Bring to a simmer and leave for at least 20 minutes (longer is better if you can) until the carrots and lentils are soft.1 cup dried red lentils, 1 cup coconut cream, 3.5 cups vegetable stock
- Add the cilantro (fresh coriander) and squeeze in the lemon juice, then puree the soup. I use a hand blender so that I can keep the soup in the pot the whole time, but you can transfer to a jug blender if you need to.1/2 bunch cilantro (fresh coriander), 1/2 lemon
- Serve with some extra fresh cilantro and lemon wedges for squeezing if you like.
Notes
Curry powder and garam masala quantities: You can add an additional teaspoon each of curry powder and garam masala if you'd like your soup to be extra strong and punchy, more like a pureed dal or curry.
If you're using coconut milk instead of coconut cream: When you open the can, see if it's separated into thicker bits and watery bits, and if so, measure out more of the thicker bits. Feel free to use the whole can of coconut milk (they tend to come in 14oz / 400g cans) and just reduce the veggie stock to account for the extra liquid if you wish.
Calories: 341kcal, Carbohydrates: 31g, Protein: 10g, Fat: 21g, Saturated Fat: 18g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 593mg, Potassium: 654mg, Fiber: 12g, Sugar: 5g, Vitamin A: 9828IU, Vitamin C: 9mg, Calcium: 52mg, Iron: 4mg