Carrot and Lentil Soup Recipe | By Request

by Elouise

Carrot and Lentil Soup, photo by Sarah_Jayne, picHXyFzM

Here’s the yummy lentil soup I made yesterday. It smells and tastes like the lentil soups I had on our trip. I doubled the recipe–and changed spice amounts as noted below. Add water or broth as needed to keep it from going mushy and stiff. I used a combination of broth and water. Haven’t frozen any yet, but intend to. I’m also thinking about multiple variations on the theme.

Carrot and Lentil Soup (from http://www.food.com/recipeprint.do?rid=143188)

About This Recipe: “wonderful soup, low fat, easy and cheap. Good for heating up on those cold winter nights, or as I do cook double in advance, freeze in single portions then take to work for lunch.”

Ingredients (I doubled this basic recipe. See my italicized notes for exceptions and other notes.)

    • 1/2 lb red lentils
    • 2 pints chicken stock or 2 pints vegetable stock or 2 pints water
    • 1/2 large onion, chopped
    • 3 garlic cloves, chopped (4 garlic cloves)
    • 1 1/2 teaspoons ground cumin (2 generous teaspoons)
    • 1/2 teaspoon ground coriander (3/4 teaspoon)
    • 1/2 teaspoon paprika (3/4 teaspoon)
    • 1 bay leaf
    • 3 medium carrots
    • 1 small sweet red pepper
    • 1 red onion, thinly sliced (optional)
    • 2 tablespoons chopped fresh coriander (optional)
    • 1 -2 tablespoon fresh lemon juice
    • 1/4 teaspoon black pepper (I used ground chipotle pepper instead–added early with other spices)

Directions

  1. In a large saucepan set over high heat, bring lentils and stock/water to a boil.
  2. Skim off froth.
  3. Stir in chopped onion, garlic, seasonings and bay leaf. Reduce heat to medium-low. Simmer, covered.
  4. Dice carrots and red pepper. Stir into soup.
  5. Continue simmering, covered, until carrots are very tender, about 15 minutes. Lentils in soup will need a total of about 20 minutes to cook. (I cook mine longer–until everything is soft.)
  6. Stir in red onion, coriander, lemon juice and pepper.
  7. Remove bay leaf. Liquidise if required. (I did this–using an immersion blender.)
  8. Serve immediately or refrigerate, covered, up to 3 days or freeze.

Nutritional Information per Serving (415g)

Servings Per Recipe: 4 ~ Amount Per Serving: Calories 325.9, Calories from Fat 40 (12%)

Amount Per Serving toward Daily Value Total: Fat 4.5g, 6% ~ Saturated Fat 1.0g, 5% ~ Cholesterol 7.2mg, 2% ~ Sugars 7.8 g, 31% ~ *Sodium 377.2mg, 15% ~ Total Carbohydrate 51.8g, 17% ~ Dietary Fiber 8.4g, 33% ~ Protein 21.4g, 42%

*Sodium content depends on sodium in broth.

Thanks to http://www.food.com/recipeprint.do?rid=143188 for this super easy recipe!

© Elouise Renich Fraser, 21 September 2015