Ingredients
- 2 tbsp olive oil
- 1 medium onion 150 g, finely chopped
- 3 cloves garlic minced
- 1 tbsp grated fresh ginger
- 1 tsp ground cumin
- 400 g carrots about 14 oz, trimmed, washed, and cut into ¼-inch slices
- 1 cup dry split red lentils 192 g, picked over and rinsed
- 5 cups water
- 0.5 tsp fine table salt
- 0.25 tsp black pepper
- 2 tbsp lemon juice
- 2 tbsp chopped fresh parsley
Equipment
- Large heavy saucepan
- Cutting board and knife
- Measuring cups and spoons
- Immersion blender or potato masher
Instructions
Soften the base
- Heat the oil in a large saucepan over medium heat. Add the onion and cook for 5–6 minutes, stirring, until softened without becoming dark.
- Stir in the garlic, ginger, and cumin. Cook for about 30 seconds, stirring, just until fragrant.
Simmer and finish
- Add the carrots, rinsed lentils, water, salt, and pepper. Bring to a boil, then reduce to a gentle simmer and partially cover. Cook for about 20–25 minutes, stirring occasionally and more often near the end, until the carrots crush easily and the lentils are very soft. Add a little water if the pot becomes too dry.
- Remove from the heat. With an immersion blender kept submerged, blend part of the soup to thicken the base while leaving some carrot pieces. Follow your appliance safety instructions; alternatively mash some carrots with a potato masher.
- Stir in lemon juice and parsley. Taste a cooled spoonful, adjust consistency with hot water if needed, and divide into four portions.
Nutrition
Serving: 1portion (1/4 of recipe)Calories: 293.9kcalCarbohydrates: 45.47gProtein: 13.53gFat: 7.71gSaturated Fat: 1.08gPolyunsaturated Fat: 1.12gMonounsaturated Fat: 5.12gSodium: 378.88mgPotassium: 745.27mgFiber: 8.83gSugar: 7.57gCalcium: 80.75mgIron: 4.08mg
Video
Video: Backyard Chef demonstrates carrot and red lentil soup with stock and dried herbs. This recipe uses ginger and fresh parsley; follow the ingredients and instructions above for this version.
Notes
- Times vary with carrot size and lentil age; softness matters more than the clock.
- Brown or green lentils need a different method and are not direct substitutes.
- Broth may replace water, but adjust salt and expect nutrition to change.
- Refrigerate promptly in shallow containers for 3–4 days; reheat to 165°F (74°C).
- Nutrition uses generic raw lentils as a proxy for split red lentils and counts the entire pot divided by four.
