Carrot and Lentil Soup

Carrot and Lentil Soup is a hearty, vitamin-packed and flavourful meal option. This soup came about quite simply when I had extra carrots in my fridge that I wanted to use up. Additionally, I wanted to add protein to the soup and luckily red lentils are a pantry staple. Presto – this scrumptious soup was created with common kitchen ingredients. Moreover, you can make this Carrot and Lentil soup with frozen carrots from your veggie prepping; you don’t even need to thaw them. I used my instant pot for the recipe, but, you can easily make it on the stovetop. I’ve included directions below.  

What’s the Nutrition of Lentils? 

Lentils vary in size, shape and colour and generally have a mild, earthy, nutty flavour. Moreover, lentils are protein and fibre powerhouses. In fact, a 1/2 cup of cooked lentils has 9 grams of protein and 8 grams of fibre! The type of fibre is mostly the cholesterol lowering kind, namely soluble fibre. 

Therefore, lentil consumption is beneficial in the prevention of heart disease, diabetes and supports weight management. Lentils contain magnesium, which is heart-healthy because it helps veins and arteries to relax, improving blood flow. Above all, lentils are an affordable plant protein. I have a whole post on lentils so be sure to check it out!

Lentils are protein and fibre powerhouses. In fact, a 1/2 cup of cooked lentils has 9 grams of protein and 8 grams of fibre!

Do Lentils Need to be Soaked? 

No need to soak your red lentils! Simply rinse them in a fine mesh colander to remove any bits and then add them to your sautéed onions, carrots and ginger. Red lentils are the quickest cooking lentil and will break down faster than other types of lentils. Consequently, the texture of red lentils will become soft, creamy and act as a thickener for your soup. 

Is Carrot & Lentil Soup Freezable? 

Yes, you can freeze Carrot & Lentil Soup or store it in the fridge for up to 4 days. However, be sure to allow your soup to cool and leave room for expansion in your airtight glass or plastic container. Then, when ready to enjoy, pull your soup from the freezer and allow it to thaw in the fridge for a day or two. Your meal prep of soups will inevitably come in handy with those busy evenings! 

What are Garnishes for Carrot & Lentil Soup?

Soup garnishes take your soup to a higher level of elegance. You can try adding: 

• Lime or lemon wedges
• Dollop of plain yogurt
• Scallions/green onions or fresh Italian parsley

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Carrot & Lentil Soup

Yield: 6

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

This Carrot & Lentil soup is flavourful, nutritious and delicious. Can be made in the Instant Pot or on stovetop.

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Ingredients

• 1 Tbsp canola oil
• 1 medium onion, chopped
• 3-4 cups carrots, diced
• 2 cloves garlic, crushed (will puree soup later)
• 1 tbsp fresh ginger, chopped
• 1 cup red lentils, rinsed
• 1 - 1.5 L of vegetable broth (depending how thick you like your soup)
• Squeeze of lime or lemon to taste before serving
• Pinch of Kosher salt and fresh ground pepper
• Garnishes: Green onions, Lime wedges

Instructions

1. Firstly, set instant pot to sauté. Add oil to the bottom before tossing in your onions. You should hear a nice sizzle and can add a pinch of salt to pull the flavours. Stir to prevent burning.
2. Next, add diced carrots, garlic and ginger to pot and sauté until slightly softened. Add extra oil if needed. Add some fresh ground pepper to season.
3. Pour in one cup of rinsed lentils. Stir to combine.
4. Cook for another couple of minutes until fragrant.
5. Add soup broth to vegetables.
6. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time for twelve minutes. Note: If cooking on stove top, allow the soup to come to a boil. When it has come to a boil, reduce heat to medium-low and cook until lentils and carrots are tender and can be pierced easily. This will take about 15 minutes depending.
7. Once the twelve minute timer has completed and beeps, allow the natural pressure release for 10 minutes. Then, switch the Pressure Release knob from Sealing to Venting to release any remaining steam.
8. Then, puree soup with a food processor, blender or hand mixer in small batches. However, if you prefer a thinner soup, simply add ½ cup water at a time. Feel free to adjust your salt intake to your taste if you are adding water to thin soup.
9. When soup is pureed, return to heat. Heat soup through if soup has cooled.
10. Finally, taste your soup to adjust seasoning. Serve Carrot & Lentil Soup with a garnish of fresh herbs and lime wedge.