NUTRITIONAL FACTS

AMOUNT PER SERVING
Calories 295 Calories from Fat 130
% Daily Value*
Total Fat 15g 24%
Saturated Fat 13g 66%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 161mg 7%
Total Carbohydrate 34g 11%
Dietary Fiber 8g 30%
Sugars 7g
Protein 10g

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Edamam

The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

Carrot and Red Lentil Soup

VEGAN – HIGH FIBER– GLUTEN FREE – OIL FREE

A slightly spicy, rib-hugging soup to warm you up on the coldest winter days. Brimming with healthy ingredients, it makes a delicious lunch with a slice or fresh bread and a crunchy green salad.

PREP 15 MINUTES

COOKING 50 MINUTES

PORTIONS SERVES 6

Ingredients

3 cloves garlic, finely chopped

1 inch piece ginger, finely chopped

1 medium sized red onion, chopped

¾ cup red lentils

1½ lbs (4 cups) sliced carrots

5½ cups vegetable broth

2 tsp turmeric

1½ tsp za’atar

1/8 cayenne

1 x 14½ oz can light coconut milk

1 5 oz package baby spinach

Salt and pepper to taste

Preparation

  1. Place chopped onions and ¼ cup broth in a large soup pot and sauté on medium heat for 6-8 minutes until translucent, adding a bit more broth if the pot gets too dry and the onions start to stick. Add ginger and garlic and sauté for 2 more minutes until fragrant.
  2. Add carrots, lentils, remaining vegetable broth, turmeric, za’atar and cayenne to the pot. Bring to a slow boil and let simmer for 40 minutes until carrots have softened and spices have blended. Add coconut milk and season with salt and pepper to taste. Using an immersion blender, purée the soup until smooth or leave it somewhat chunky, if you prefer.
  3. Right before serving, add spinach and reheat soup until spinach is just wilted. Serve immediately.