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Spicy Carrot and Red Lentil Soup (Vegan) Recipe

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★★★★

3.8 from 88 reviews

This vibrant Spicy Carrot and Red Lentil Soup is a hearty and comforting vegan dish with a perfect balance of aromatic spices, creamy tahini, and a gentle heat from ground chillies. Slow-simmered carrots and red lentils are blended into a smooth, luscious soup, enhanced with toasted sesame oil and a splash of citrus for brightness. Ideal for a nutritious lunch or dinner, this soup is packed with flavor and plant-based protein.

Ingredients

Scale

Spices

  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1 teaspoon ground chillies or chili flakes (e.g., ground Kashmiri chillies)

Vegetables & Aromatics

  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 2-inch piece of ginger, peeled and minced
  • 1½ lbs carrots, scrubbed and chopped
  • Sea salt and ground black pepper, to taste

Legumes & Liquids

  • ½ cup split red lentils, rinsed
  • 5 cups vegetable stock

Finishing Ingredients

  • ¼ cup tahini
  • 1½ teaspoons toasted sesame oil
  • 1 teaspoon Tamari soy sauce
  • 2 teaspoons lemon or lime juice

Instructions

  1. Toast the Spices: Heat a large soup pot over medium heat and add the cumin and coriander seeds. Toast them, stirring often, until very fragrant, about 45 seconds to one minute. Remove the seeds onto a plate and let cool completely before grinding them into a powder with a spice grinder. Set aside.
  2. Sauté the Onions: Return the pot to medium heat and pour in the olive oil. Add the chopped onions and stir, ensuring they sizzle quietly. Adjust heat if needed. Cook, stirring occasionally, until the onions become very soft and translucent, about 7-8 minutes, without browning.
  3. Add Ground Spices and Aromatics: Stir in the freshly ground cumin and coriander along with the ground chillies, cooking for one minute with the onions. Then add minced garlic and ginger, cooking until fragrant, approximately another minute.
  4. Add Carrots, Lentils, and Stock: Add the chopped carrots to the pot with generous pinches of salt and pepper, stirring to coat them in the spices and onions. Stir in the rinsed red lentils, then pour in the vegetable stock, mixing well to combine.
  5. Simmer the Soup: Bring the mixture to a boil, then reduce the heat to maintain a gentle simmer. Leave uncovered and cook, stirring occasionally, until carrots are very tender, about 30 minutes.
  6. Blend the Soup: Carefully transfer the hot soup in batches into a vented blender. Add tahini, toasted sesame oil, and tamari to the blender. Blend on low, increasing speed to high until completely smooth. Add small amounts of water if necessary to facilitate blending.
  7. Adjust Consistency and Reheat: Pour the blended soup back into the pot. Add water (about 2 cups) to achieve your preferred consistency. Bring back to a boil, stirring frequently. Stir in lemon or lime juice for brightness.
  8. Season and Serve: Taste and adjust seasoning with additional salt, pepper, or citrus juice as desired. Serve topped with optional garnishes like chopped cilantro, tahini drizzle, chili oil, and sesame seeds.

Notes

  • Toast the cumin and coriander seeds carefully to avoid burning and to enhance flavor.
  • Use a vented blender or blend the soup in small batches to safely puree hot liquid.
  • Add water gradually after blending to achieve desired soup thickness.
  • This soup stores well and often tastes better the next day as flavors meld.
  • For extra heat, increase ground chillies or garnish with chili oil.
  • Gluten-free and vegan friendly as given.
  • If you don’t have tamari, use soy sauce or coconut aminos as alternatives.

Keywords: spicy carrot soup, red lentil soup, vegan soup, tahini soup, healthy soup, easy vegan recipe, gluten free soup, stovetop soup

Find it online: https://foodiecara.com/spicy-carrot-and-red-lentil-soup-vegan-recipe/