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Spicy Carrot and Red Lentil Soup

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This Spicy Carrot and Red Lentil Soup is a vibrant, hearty dish with layers of flavor from toasted spices, creamy tahini, and the warmth of chili. Perfect for chilly days, this vegan soup is both comforting and nutritious

Ingredients

Scale
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 1 teaspoon ground chilies or chili flakes (e.g., Kashmiri chilies)
  • 2 cloves garlic, minced
  • 2-inch piece of ginger, peeled and minced
  • 1½ lbs carrots, scrubbed and chopped
  • Sea salt and ground black pepper, to taste
  • ½ cup split red lentils, rinsed
  • 5 cups vegetable stock
  • ¼ cup tahini
  • 1½ teaspoons toasted sesame oil
  • 1 teaspoon Tamari soy sauce
  • 2 teaspoons lemon or lime juice

Optional Garnishes:

  • Chopped cilantro
  • Drizzles of tahini or chili oil
  • Sesame seeds
  • Crusty bread

Instructions

  • Toast the Spices:
    Set a large soup pot over medium heat. Add cumin and coriander seeds. Toast for about 45 seconds to 1 minute, stirring frequently, until fragrant. Remove the seeds and grind them into a powder using a spice grinder or mortar and pestle. Set aside.
  • Sauté the Onions:
    Add olive oil to the pot and swirl to coat. Add chopped onions and cook over medium heat, stirring occasionally, for 7–8 minutes until soft and translucent but not browned.
  • Add Spices and Aromatics:
    Stir in the ground cumin, coriander, and chilies. Cook for 1 minute. Add garlic and ginger, stirring for about 1 minute until fragrant.
  • Add Carrots and Lentils:
    Add chopped carrots, salt, and pepper. Stir to coat in the spice mixture. Stir in the red lentils, then pour in the vegetable stock.
  • Simmer:
    Bring the mixture to a boil, then reduce heat to a simmer. Cook uncovered for 30 minutes, stirring occasionally, until carrots are soft.
  • Blend the Soup:
    Carefully transfer the mixture to a blender (in batches if necessary). Add tahini, toasted sesame oil, and Tamari. Blend until smooth, adding splashes of water if needed to reach your desired consistency.
  • Adjust Texture and Flavor:
    Return the soup to the pot. If desired, add up to 2 cups of water for a thinner consistency. Stir in lemon or lime juice and adjust seasoning to taste.
  • Serve:
    Ladle the soup into bowls. Garnish with chopped cilantro, tahini or chili oil drizzles, sesame seeds, and a slice of crusty bread.

Notes

  • For extra heat, increase the chili flakes or add a fresh chili to the soup.
  • This soup can be stored in the fridge for up to 3 days or frozen for up to 3 months.

Nutrition

Find it online: https://easyfoodflash.com/spicy-carrot-and-red-lentil-soup/