Healthy Spicy Carrot and Lentil Soup Recipe (vegan)

Looking for a delicious and nutritious vegan soup recipe? Try our Healthy Spicy Carrot and Lentil Soup! Packed with flavour and loaded with wholesome ingredients, this is the perfect soup for a satisfying and healthy meal. Get ready to warm up those winter days this soup season with a bowl of this aromatic and hearty soup.

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• Ingredients
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I've been making a lot of soups lately - I think they are a great way to get some extra vegetables into the children and they are really quite quick and easy to make. This vegan spiced carrot and lentil soup recipe went down really well with everyone and is delicious with a baked baguette. 

I have taken to making a double portion of soup on the weekend. I make a big batch while the children are at their swimming lessons on a Saturday morning and we have it for lunch when they are home. I'll often cook a part baked baguette or make garlic baguettes or top the baguettes with some vegan cheese for added flavour. As we then have plenty of leftovers we freeze the other half of the batch for the next weekend meaning I don't have to cook! Soup freezes really well, simply take the soup out of the freezer the night before and leave to defrost in the fridge or on the kitchen counter.

Ingredients

• onion (chopped)
• olive oil
• carrots (chopped)
• dried red lentils
• vegetable stock / vegetable broth
• ground cumin

For exact quantities see the recipe card below.

Carrots are an excellent source of many nutrients including  vitamin A (from beta-carotene), biotin, vitamin K (phylloquinone), potassium and vitamin B6. Red lentils are of course high in protein but also low in calories and high in iron and folate. They make an excellent food for a vegan and I try to include a portion of lentils in many of the foods I make.

Instructions

1. Chop the onion and carrots
2. Heat the oil in a heavy bottomed saucepan and sauté the chopped onion in a large saucepan on a medium heat until soft
3. Add the cumin, lentils and chopped carrots and toss together
4. Add the vegetable stock and bring to the boil
5. Cook for about 25-30 minutes or until the lentils and carrots are cooked
6. Blend using a stick blender until smooth
7. Serve with cracked black pepper and chilli flakes for some added heat (optional)

Variations and Substitutions

There is always room to add more flavour, if you want a red lentil soup that packs a bit more punch you could add some warm spices such as garam masala, cayenne pepper, curry or powder. Also try adding grated fresh ginger or chilli flakes. You could also garnish with fresh coriander, or even blend the coriander into the soup.

This recipe uses red lentils, please don't be tempted to substitute these with green lentils or brown lentils, the cooking times and texture are completely different. 

If you are looking for a creamier soup you could add half a can of creamy coconut milk from a can. Stir this through after blending the soup smooth and you will have a creamy carrot soup.

Equipment

This vegan spiced carrot and lentil soup is so easy to make, I use a food processor to grate the carrots instead of chopping them but that is only because I make a double batch so I find it quicker. 

You could also make it in the slow cooker if you wanted to put it on the night before and have it ready in the morning, or put it on before you go out in the morning to come home to a delicious soup - you would only need to blend it up before serving it. 

You will want to have a hand immersion blender to make the soup smooth.

You will also need a large pot or saucepan and a good knife set.

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