Red Lentil Carrot Ginger Soup, Easy, One-Pot Recipe
This Red Lentil Carrot Ginger Soup is loaded with so much rich flavor and plant-based nutrition! It's a filling soup made with fresh ingredients and a few pantry staples in one-pot...perfect for busy weeks! The best part is all the warming spices and fresh ginger that take plain lentils and veggies to next level deliciousness.
Equipment
- 1 dutch oven (or soup pot)
Ingredients
- 1 cup dry red lentils
- 2-3 large carrots (1 cup chopped)
- 2-3 stalks celery (1 cup chopped)
- 1 red bell pepper
- 1 small yellow onion (or ½ large)
- 3 cloves garlic
- 2 tablespoon extra-virgin olive oil
- 1 teaspoon each: ground cumin, coriander, turmeric powder, curry powder
- 2 teaspoon paprika
- ½ teaspoon kosher salt (more to taste)
- ¼ teaspoon black pepper
- 1 (15 oz) can crushed tomatoes
- 4 cups low sodium vegetable broth
- ½ cup fresh parsley
- squeeze lemon
- 1-2 cups water or extra broth (optional to thin it out if desired)
Instructions
- Rinse the lentils in a fine mesh strainer under cold running water and drain well. Chop the carrots, celery, onion, and red bell pepper into small pieces. Mince the garlic and grate the fresh ginger root (I use a citrus zester to do this). Heat a Dutch oven or soup pot on medium heat. Add olive oil and once hot, add the onion, carrots, celery, and bell pepper. Saute 5-7 minutes until the veggies soften.
- Add the garlic, ginger, and seasonings including the spices, salt, and pepper. Cook another 1-2 minutes until fragrant and everything is coated in the seasonings.
- Add the crushed tomatoes and cook another minute or two. Add rinsed lentils and vegetable broth. Bring to a boil. Lower heat and simmer 15-20 minutes, uncovered.
- Stir in the spinach until it wilts. Turn off heat and add the lemon juice and fresh parsley. If using, this is when to add the coconut milk. Give it a taste and add salt as needed. The amount of salt will depend on taste so add to your liking but be aware it will continue to become more flavorful the longer it sits.
- Hint: If you want a thinner soup, add 1-2 extra cups of broth or water. If you want to give it a more creamy texture, puree 1-2 cups in a blender and add it back to the pot or use an immersion blender to blend it.
Video
Notes
Expert Tips
- Chop the vegetables into small pieces.
- Be sure to give everything a good stir after adding the garlic, ginger & seasonings to make sure all the vegetables get coated. This will help make everything more flavorful.
- Add salt in steps. First add it with the other seasonings. Then give it a taste once the soup is cooked and add more to taste as needed.
- If you want a thinner soup, you can add some extra broth or water. I typically add 4 cups broth + 1 cup water.
- The soup will continue to absorb all the flavors and will taste even better the second day!
- Fridge - store leftover soup in an airtight container in the fridge for up to 4-5 days.
- Freezer - store in a freezer-safe container for up to 3 months. When you're ready to eat it, thaw in the fridge or heat straight from frozen.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
Nutrition
Serving: 1cupCalories: 165kcalCarbohydrates: 26gProtein: 8gFat: 4gSodium: 265mgFiber: 6g
Tried this recipe?Let us know how it was!