Carrot Lentil Soup
Easy, 30-minute healthy carrot lentil soup. If you’re a fan of carrots and a fan of lentils, you will absolutely love this carrot and lentil soup. This is the perfect soup for Fall. It's light and smooth, and it goes great with a slice of toasted bread.
Servings: 6 Servings
Calories: 327kcal
Ingredients
- 1 tablespoon avocado oil
- 1 medium yellow onion chopped
- 2 cloves garlic minced
- 1 1/4 pounds of carrots chopped (567 grams)
- 2 tablespoons fresh ginger minced (I used a citrus zester)
- 1 teaspoon chili powder
- ½ teaspoon turmeric powder
- 1 teaspoon ground black pepper
- 1 13-ounce can of coconut milk
- 4 cups water + vegetable bouillon
- 1 cup red lentils
- 1 teaspoon salt
Instructions
- Add oil, onion, and garlic to a medium soup pot and sauté for about 5 minutes.
- Add carrots, ginger, chili powder, turmeric, and black pepper, and sauté for another 2-3 minutes.
- Pour in coconut milk, water, vegetable bouillon, and lentils, and bring to a boil. Turn down to a simmer and cook for 15 minutes (until lentils and carrots are tender).
- Transfer to a high-speed blender and blend until smooth (about 30-60 seconds).
- Return to the pot, add salt, and stir to combine.
- Serve hot, drizzled with oil or coconut milk on top. (Red pepper flakes and cilantro also make great toppings!)
Notes
Nutrition For Mental Health
Did you know that carrots are 89% water? Two medium carrots (100 grams) contain 9 grams of carbs, 0.1 grams of fat, and .8 grams of protein. They are rich in antioxidants, including beta carotene, alpha-carotene, lutein, lycopene, polyacetylenes, and anthocyanins. Carrots are a good source of several minerals and vitamins, including vitamins A, K1, B6, potassium, and biotin. A meta-analysis of an observational study found that as dietary intake of beta-carotene and vitamin A increases, depression decreases. Storage Tips
You can keep this healthy lentil carrot soup in the fridge in an airtight container for up to 4 days (if it will last that long). I don't recommend freezing this soup. I have never had luck freezing coconut milk.
Did you know that carrots are 89% water? Two medium carrots (100 grams) contain 9 grams of carbs, 0.1 grams of fat, and .8 grams of protein. They are rich in antioxidants, including beta carotene, alpha-carotene, lutein, lycopene, polyacetylenes, and anthocyanins. Carrots are a good source of several minerals and vitamins, including vitamins A, K1, B6, potassium, and biotin. A meta-analysis of an observational study found that as dietary intake of beta-carotene and vitamin A increases, depression decreases. Storage Tips
You can keep this healthy lentil carrot soup in the fridge in an airtight container for up to 4 days (if it will last that long). I don't recommend freezing this soup. I have never had luck freezing coconut milk.
Nutrition
Calories: 327kcal | Carbohydrates: 35g | Protein: 10g | Fat: 18g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1097mg | Potassium: 806mg | Fiber: 14g | Sugar: 9g | Vitamin A: 16233IU | Vitamin C: 10mg | Calcium: 67mg | Iron: 4mg
