Creamy Carrot and Lentil Soup
This dairy-free soup gets it's amazing creamy texture from sunflower seed butter and coconut milk. The combo, along with earthy spices, gives this soup a hearty, warming feel. Perfect as a starter or served as a light lunch!
Servings: 6 servings
Calories: 300kcal
Equipment
- blender
Ingredients
- 1 tablespoon olive oil
- 1 1/4 pounds carrots 4-5 large carrots
- 1 onion about 1 cup of minced onion
- 2 cloves garlic minced
- 1/4 cup fresh ginger grated
- 2 teaspoons paprika
- 2 teaspoons cumin
- 1/4 teaspoon turmeric
- 1 tablespoon sea salt + more to taste
- black pepper to taste
- 1 1/2 cups red lentils *see notes about subbing brown lentils
- 5-6 cups vegetable broth
- 3/4 cup coconut milk full fat
- cilantro, green onions, red chili flakes optional, to garnish
Instructions
- In a large soup pot, add olive oil, onions, sliced carrots, garlic and ginger. Saute the vegetables over medium heat until softened, about 10 minutes.
- Add the spices, salt, vegetable broth, and red lentils to the soup pot. Bring the soup to a boil, and allow to simmer on medium low for about 20 minutes until the carrots and lentils have a soft texture.
- Add roughly half of the carrot and lentil mixture into a blender, along with SunButter and coconut milk, and process until very smooth.
- Return the creamy soup mixture into the pot. Adjust the seasonings by adding additional salt, cumin, or even a pinch of cayenne pepper for a spicy kick. If you’d like a thinner consistency, add more vegetable broth slowly until it reaches a desired consistency.
- Garnish bowls of soup with an extra drizzle of creamy coconut milk, plus fresh herbs, like cilantro and green onions. Add red chili flakes for a kick of heat, if desired.
Notes
How to Store Leftover Soup
This soup is even more delicious after it has sat for a day or two! The spices and ginger become more pronounced, making it the perfect leftovers to serve for a quick lunch. Once the soup has fully cooled, add it to airtight containers and refrigerate this for 3-4 days. To freeze, add the soup to an airtight freezer-safe container, and freeze for up to 6 months. The soup thickens as it sits (the lentils absorb more liquid), so add water or vegetable broth to thin out the consistency as desired.Variations
Can I make this soup with brown lentils or green lentils? Yes! Red lentils cook quicker than brown or green lentils. To use those as a substitute, first soak the lentils in water overnight (or in hot water for 1 hour), and then increase the simmer time to 30-35 minutes. You will also need to add additional vegetable broth or water to thin the consistency. Add Protein: If you’d like to serve this as a main course, add a little more protein! Shredded chicken it the perfect addition. Consider also adding a few handfuls of spinach or chopped kale to make it a balanced and complete meal.Nutrition
Calories: 300kcal | Carbohydrates: 43g | Protein: 14g | Fat: 9g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 2021mg | Potassium: 871mg | Fiber: 17g | Sugar: 8g | Vitamin A: 16559IU | Vitamin C: 10mg | Calcium: 77mg | Iron: 5mg