Savory Spiced Carrot and Lentil Soup with Sesame Twist

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 6

Ingredients:

  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 1 teaspoon ground chili flakes (adjust to taste)
  • 2 cloves garlic, minced
  • 2-inch piece of ginger, peeled and minced
  • 1 ½ lbs carrots, scrubbed and chopped
  • Sea salt and ground black pepper, to taste
  • ½ cup split red lentils, rinsed
  • 5 cups chicken stock
  • ¼ cup tahini
  • 1 ½ teaspoons toasted sesame oil
  • 1 teaspoon soy sauce
  • 2 teaspoons lemon or lime juice

Instructions:

  1. Begin by toasting the cumin and coriander seeds in a large soup pot over medium heat. Stir occasionally until fragrant, about 45 seconds to 1 minute. Remove from heat, let cool, then grind into a powder using a spice grinder. Set aside.
  2. In the same pot, heat olive oil over medium heat. Add chopped onions and sauté until soft and translucent, about 7-8 minutes.
  3. Stir in ground cumin, coriander, and chili flakes. Cook for 1 minute. Add minced garlic and ginger, continue cooking until fragrant, about 1 minute.
  4. Add chopped carrots, salt, and pepper to the pot. Stir to coat with spices and onions. Add red lentils and chicken stock, stir well.
  5. Bring the mixture to a boil, then reduce heat to a simmer. Cook uncovered until carrots are tender, about 30 minutes.
  6. Carefully transfer the mixture to a blender. Add tahini, sesame oil, and soy sauce. Blend until smooth. Add water if needed to achieve desired consistency.
  7. Return the blended soup to the pot. If necessary, adjust consistency with water and bring to a boil. Stir in lemon or lime juice.
  8. Taste and adjust seasoning if necessary. Serve hot, garnished with chopped cilantro, drizzled tahini, chili oil, and sesame seeds if desired.

Equipment:

  • Blender

Recipe Notes:

  • For a thicker soup, reduce the amount of water added after blending. Adjust according to personal preference.
  • If using ground cumin and coriander instead of whole seeds, skip the toasting and grinding step.
  • Cooking the onions until soft and translucent is crucial for developing the soup’s flavor profile.
  • High-powered blenders like the Vitamix 5200 series can blend the entire soup in one go, ensuring a smooth consistency.

Additional Information:

This recipe for Spiced Carrot and Lentil Soup offers a delightful blend of flavors and textures, perfect for warming up on chilly days or as a nutritious meal option. The combination of aromatic spices, creamy tahini, and nutty sesame oil adds depth and richness to this comforting soup.

Carrots, rich in beta-carotene and fiber, are the star ingredient of this soup, providing sweetness and earthiness to the dish. Paired with protein-packed red lentils, this soup is not only delicious but also satisfying and nourishing.

The inclusion of toasted cumin and coriander seeds elevates the flavor profile, adding a warm, toasty note to the soup. Taking the time to properly toast and grind these spices enhances their aroma and intensifies their taste, resulting in a more robust and flavorful dish.

For those seeking a creamier texture, the addition of tahini and sesame oil lends a velvety richness to the soup, while soy sauce and citrus juice provide a subtle umami and tangy balance.

Whether enjoyed as a light lunch or a comforting dinner, this Spiced Carrot and Lentil Soup is sure to please the palate and warm the soul with its comforting flavors and nutritious ingredients.

Spicy Sesame Carrot Soup with Red Lentils

Prep Time: 20 minutes MINS

Cook Time: 45 minutes MINS

Total Time: 1 hour 5 minutes MINS

Serving: 6

Ingredients:

  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 1 teaspoon ground chillies or chili flakes (adjust to taste)
  • 2 cloves garlic, minced
  • 2-inch piece of ginger, peeled and minced
  • 1 ½ lbs carrots, scrubbed and chopped
  • Sea salt and ground black pepper, to taste
  • ½ cup split red lentils, rinsed
  • 5 cups chicken stock
  • ¼ cup tahini
  • 1½ teaspoons toasted sesame oil
  • 1 teaspoon soy sauce
  • 2 teaspoons lemon or lime juice

Instructions:

  1. Set a large soup pot over medium heat. Add the cumin and coriander seeds to the pot and toast, stirring them up often. Toast the spices until very fragrant, about 45 seconds to a full minute. Dump the seeds out onto a small plate and allow them to cool completely before grinding up to a powder in a spice grinder. Set the ground spices aside.
  2. Return the large soup pot to the stove over medium heat and pour in the olive oil. Swirl the oil around a bit and then add the onions to the pot and stir. The onions should be sizzling but on the quieter end of sizzling. Lower the heat if necessary. Keep cooking the onions, stirring occasionally, until very soft and translucent (but not browning), about 7-8 minutes.
  3. Add the ground cumin and coriander to the pot, along with the ground chillies as well. Stir and cook along with the onions for one full minute. Then, add the minced garlic and ginger to the pot and stir. Keep cooking until the garlic is very fragrant, about 1 minute.
  4. Add the carrots to the pot along with big pinches of salt and pepper. Stir the carrots to coat them in the spices and sautéed onions. Then, add the red lentils to the pot and stir once more. Finally, pour in the chicken stock and give it a final stir.
  5. Bring this broth-y carrot, lentil, and spice mixture to a boil and then lower your heat to a simmer. Simmer this mixture uncovered, stirring here and there, until the carrots are quite soft, about 30 minutes.
  6. Carefully ladle the broth-y carrot, lentil, and spice mixture into the pitcher of an upright, vented blender. To this mixture, add the tahini, sesame oil, and soy sauce. Close the lid on the pitcher and slowly bring the speed of the blender up to high. You may have to add a few splashes of water to get things moving. Blend until you have a completely smooth puree.
  7. Pour the spicy sesame carrot soup back into the pot. At this point, you can leave it as-is or add some water to make the texture a bit more fluid. I personally like a bit of fluidity in pureed soups, so I added 2 cups of water at this point. Bring the soup up to a boil, stirring often. Stir in the lemon or lime juice.
  8. Give the soup a taste at this point to see if you need to adjust some of the seasoning. Maybe it needs even more lemon/lime for your taste, some extra pepper, etc. Adjust the seasoning to your liking and then serve! Top with chopped cilantro, drizzles of tahini, and chili oil, and sesame seeds if desired.

Equipment:

Blender

Recipe Notes:

  • The pureed soup will be super thick when it comes out of the blender. Some people enjoy soup this way! If that’s you, leave it at that. For me, I like a pureed soup to have some fluidity to it. I ended up adding 2 full cups of water to mine to get the texture that I like.
  • If you don’t have the whole spices on hand, you can use an equal amount of ground cumin and coriander and skip that initial toasting and grinding step.
  • Really take your time with cooking the onions. It’s a key flavor-building step for this simple soup.
  • I was able to blend the entire soup in one go with my old Vitamix 5200 series blender.