Ingredients
- 1 tablespoon olive oil 15 ml, about 13.5 g
- 1 medium yellow onion about 150 g, finely diced
- 3 cloves garlic about 9 g, minced
- 1 teaspoon ground cumin about 2.1 g
- 1/2 teaspoon smoked paprika about 1.15 g
- 500 g carrots about 1.1 lb; scrubbed or peeled and cut into 1/4-inch (6 mm) slices
- 1 cup dry split red lentils 200 g; picked over and rinsed in a fine-mesh strainer
- 5 cups low-sodium vegetable broth 1.2 liters
- 2 tablespoons fresh lemon juice 30 ml; add after blending
- 1/2 teaspoon fine salt 3 g; use less if your broth is salty
- 1/4 teaspoon ground black pepper about 0.6 g
- 2 tablespoons chopped flat-leaf parsley optional garnish
- hot water optional, a little at a time to thin
Equipment
- 4-quart soup pot with lid about 4 liters
- Knife and cutting board
- Fine-mesh strainer for rinsing the lentils
- Measuring cups and spoons
- Wooden spoon
- Immersion blender follow the manufacturer's hot-liquid instructions
Instructions
- Heat the olive oil in a 4-quart (about 4-liter) pot over medium heat. Add the diced onion and cook, stirring often, for 5–6 minutes until softened and translucent without browning.
- Add the garlic, cumin and smoked paprika. Stir for 30 seconds, just until fragrant; do not let the garlic scorch.
- Stir in the carrot slices, rinsed lentils, broth, salt and pepper. Bring to a boil, then reduce the heat to a gentle simmer. Partly cover and cook for 20–25 minutes, stirring occasionally and more often as the soup thickens. The carrots should crush easily with a spoon and the lentils should be very soft. Cook a few minutes longer if needed.
- Remove the pot from the heat. Keep an immersion blender's blade fully submerged and blend until smooth, or stop sooner for a slightly textured soup. Switch it off before lifting it from the soup. Add a little hot water only if needed to reach a thick but pourable consistency.
- Stir in the lemon juice, then taste and adjust seasoning if needed. Divide among four bowls and add the optional parsley. Serve warm, with bread or other sides separately if desired.
Nutrition
Serving: 1of 4 servingsCalories: 307kcalCarbohydrates: 54gProtein: 13.9gFat: 4.9gSaturated Fat: 0.5gSodium: 534mgFiber: 11.4gSugar: 12.5g
Video
Notes
Yield and timing: Four generous servings, roughly 1¾–2 cups each depending on evaporation and added water. Allow 15 minutes for preparation and about 35 minutes at the stove. Cook to the tenderness cues.
Lentils: Use dry split red lentils. Green or brown lentils retain more structure and are not a direct timing or texture substitute.
Storage: Divide into shallow containers and refrigerate within 2 hours, or 1 hour if above 90°F (32°C). Use within 3–4 days or freeze for up to 3 months for best quality. Thaw in the refrigerator. Reheat to 165°F (74°C), stirring, and add a little water if thick.
Nutrition: Approximate values per quarter of the soup, based on representative red-lentil and low-sodium broth labels plus standard ingredient data. Includes the measured salt; excludes optional parsley, extra seasonings, bread and sides. Broth brands vary, particularly in sodium.
Estimated cost: About US$8.00 for the whole recipe, or US$2.00 per serving, using prorated US grocery price assumptions. Includes a small parsley allowance; excludes equipment, energy, tax and delivery. Store prices vary.
Video: Backyard Chef demonstrates the same carrot-and-red-lentil simmer-and-blend method. His soup uses dried thyme and parsley, more liquid and salt, and optional lemon. This card uses smoked paprika, fresh parsley, less broth and a larger lemon finish; follow the quantities here.
