Spiced Carrot & Lentil Ginger Soup
Warm your soul with this nourishing Spiced Carrot & Lentil Ginger Soup. This vibrant and flavorful soup combines the sweetness of carrots with the earthiness of lentils and the zing of ginger, resulting in a comforting dish perfect for any season. Whether you’re seeking a satisfying meal for family or a comforting bowl for yourself, this recipe is rich in nutrients and flavor, making it a wholesome choice for lunch or dinner. Easy to prepare, this soup can be made in one pot and is an excellent way to incorporate more plant-based proteins into your diet.
8-10
Servings
180
Calories
15
Ingredients
Ingredients
chicken broth
2 liters (n/a)
onion
1 medium (diced)
carrots
1.25 kg (peeled and chopped)
zucchini
1/2 medium (diced)
almond milk or cow's milk
1 cup (n/a)
black pepper
2 teaspoons (n/a)
ginger
2 inches (peeled and diced)
garlic
5 cloves (diced)
bay leaves
4 (n/a)
ground cumin
5 teaspoons (n/a)
dried chili
1 teaspoon (n/a)
split red lentils
280 g (rinsed)
paprika
3 teaspoons (n/a)
turmeric
1 teaspoon (n/a)
ground coriander
2 teaspoons (n/a)
Instructions
1
In a large pot, heat 2 teaspoons of olive oil over medium heat. Add the diced onion, ginger, and garlic. Sauté until the onions are soft and translucent, approximately 5 minutes.
2
Stir in the ground cumin, paprika, turmeric, ground coriander, and dried chili, cooking for an additional minute until the spices are fragrant.
3
Add the chopped carrots, diced zucchini, split red lentils, chicken broth, bay leaves, and pepper into the pot. Bring the mixture to a boil, then reduce the heat to a simmer.
4
Cover the pot and cook for about 30 minutes, or until the carrots and lentils are tender.
5
Remove the bay leaves and use an immersion blender to puree the soup until smooth. If using a regular blender, blend in batches but be careful with the hot liquid.
6
Stir in your choice of almond milk or cow's milk to add creaminess to the soup. Reheat the soup gently before serving.
7
Taste and adjust seasoning if necessary. Serve hot with crusty bread or a sprinkle of fresh herbs for garnish.
Nutrition Information
2g
Fat
30g
Carbs
7g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Carrot & Lentil Ginger Soup?
It is a nourishing and flavorful soup that combines the sweetness of carrots with earthy lentils and zingy ginger for a comforting, nutrient-rich meal.
How many servings does this recipe provide?
This recipe makes approximately 8 to 10 servings.
How many calories are in one serving of this soup?
Each serving contains approximately 180 calories.
Is this soup considered healthy?
Yes, it is rich in nutrients and plant-based proteins, with only 2g of fat per serving.
Can I make this soup vegan?
Yes, to make it vegan, ensure you use vegetable broth instead of chicken broth and choose almond milk as your creamy addition.
What type of lentils are used in this recipe?
The recipe specifically calls for 280g of rinsed split red lentils.
What are the main spices used in the Spiced Carrot & Lentil Ginger Soup?
The soup is seasoned with ground cumin, paprika, turmeric, ground coriander, and dried chili.
How long does it take to cook the carrots and lentils?
Once brought to a boil, the soup should simmer covered for about 30 minutes or until the carrots and lentils are tender.
Should I peel the ginger and garlic?
Yes, the ginger should be peeled and diced, and the garlic cloves should be diced before sautéing.
How do I achieve a smooth texture for the soup?
Use an immersion blender to puree the soup directly in the pot, or use a regular blender in batches (being careful with the hot liquid).
What is the protein content per serving?
Each serving of this soup provides 7g of protein.
Do I need to remove the bay leaves?
Yes, you must remove the 4 bay leaves before blending the soup to ensure a smooth texture.
How much ginger is included in this recipe?
The recipe calls for 2 inches of fresh ginger, peeled and diced.
What should I serve with this soup?
It is best served hot with crusty bread or a sprinkle of fresh herbs for garnish.
Can I use cow's milk instead of almond milk?
Yes, the recipe allows for your choice of 1 cup of either almond milk or cow's milk to add creaminess.
How much onion is required?
One medium onion, diced, is needed for the base of the soup.
What are the carbohydrate counts for this dish?
There are approximately 30g of carbohydrates per serving.
Does this recipe include zucchini?
Yes, 1/2 of a medium zucchini, diced, is added to the soup for extra nutrients.
Is the soup spicy?
It has a mild warmth from the ginger and 1 teaspoon of dried chili, but you can adjust these to your preference.
How much liquid is needed for the base?
You will need 2 liters of chicken or vegetable broth.
What is the first step in the instructions?
The first step is to sauté the diced onion, ginger, and garlic in 2 teaspoons of olive oil over medium heat for about 5 minutes.
How much cumin is used?
This recipe uses 5 teaspoons of ground cumin for a rich, aromatic flavor.
Can this soup be prepared in one pot?
Yes, this is an easy-to-prepare one-pot recipe.
How many carrots do I need?
You will need 1.25 kg of carrots, which should be peeled and chopped.
Is there any fiber information available?
The specific fiber content is not provided, though carrots and lentils are generally high in fiber.
How much garlic is used?
The recipe uses 5 diced cloves of garlic.
How much black pepper should I add?
The recipe recommends 2 teaspoons of black pepper.
What is the preparation for the lentils?
The split red lentils should be rinsed thoroughly before being added to the pot.
Does the soup contain any cholesterol?
Specific cholesterol data is not listed, but the base ingredients are naturally low in cholesterol.
How do you finish the soup before serving?
After blending and adding milk, taste the soup to adjust the seasoning and reheat it gently before serving.