This Spiced Red Lentil and Carrot Soup is a nourishing and flavorful meal that perfectly fits into your healthy budget meals plan. It’s incredibly easy to make, packed with nutrients, and tastes even better the next day.
Key Ingredients & Substitutions:
- Red Lentils: These cook quickly and add a creamy texture; no substitution recommended for this recipe.
- Carrots: Provides natural sweetness and color; sweet potato can be used for a slightly different flavor.
- Vegetable Broth: Essential for the soup base; water can be used but broth adds more depth.
- Spices: Cumin, coriander, and turmeric are key; adjust quantities to your taste preference.
Ingredients:
Main:
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 cup dried red lentils, rinsed
- 4 cups vegetable broth
- 2 large carrots, peeled and diced
- 1 (14.5 ounce) can diced tomatoes, undrained
Spices:
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon turmeric
- ¼ teaspoon cayenne pepper (optional, for a kick)
- Salt and black pepper to taste
Optional for serving:
- Fresh cilantro, chopped
- A squeeze of fresh lemon juice
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per serving: Approximately 300-350
- Tools Needed: Large pot or Dutch oven, chopping board, knife.
Step-by-Step Instructions:
1. Sauté Aromatics
Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic, cumin, coriander, turmeric, and cayenne pepper (if using), cooking for another minute until fragrant.
2. Combine and Simmer
Add the rinsed red lentils, diced carrots, vegetable broth, and diced tomatoes to the pot. Stir everything together. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the lentils and carrots are tender.
3. Season and Serve
Remove the pot from the heat. Season the soup with salt and black pepper to your liking. You can use an immersion blender to blend a portion of the soup for a creamier texture, or leave it chunky. Ladle into bowls and garnish with fresh cilantro and a squeeze of lemon juice if desired. This healthy budget meal is now ready to enjoy.
Variation Ideas:
- Add a handful of spinach or kale in the last 5 minutes of cooking for extra greens.
- Stir in a tablespoon of peanut butter at the end for a richer, nutty flavor profile.
- For a smoky twist, add a pinch of smoked paprika along with the other spices.
Storage Instructions:
Store leftover Spiced Red Lentil and Carrot Soup in an airtight container in the refrigerator for up to 3-4 days. It thickens as it cools, so you might need to add a little water or broth when reheating on the stovetop or in the microwave.
Frequently Asked Questions (FAQ):
Can I freeze this soup?
Yes, this soup freezes wonderfully. Store it in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
Do I need to soak red lentils?
No, red lentils cook quickly and do not require soaking before use. Just give them a good rinse.
Is this soup spicy?
The cayenne pepper is optional. Without it, the soup is mildly spiced and very flavorful. Adjust to your preference.
Can I make this soup in a slow cooker?
Yes, combine all ingredients in your slow cooker and cook on low for 4-6 hours or on high for 2-3 hours, until lentils and carrots are tender.
What can I serve with this soup?
This soup is a complete healthy budget meal on its own, but it pairs well with crusty bread, a side salad, or rice.
Is this recipe gluten-free?
Yes, as long as your vegetable broth is certified gluten-free, this soup is naturally gluten-free.
