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Lentils.org

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Creamy Red Lentil & Roasted Carrot Soup

Prep Time: 30 Minutes

Total time: 55 Minutes

Servings: 6

Roasting carrots brings out their natural sweetness. Together, with roasted garlic, they add wonderful flavour to this pretty and satisfying split red lentil soup.

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    4 cups (1 L) chopped carrots

    4 garlic cloves

    5 Tbsp (75 mL) canola oil, divided

    1/2 tsp (2 mL) salt

    1/4 tsp (1 mL) pepper

    1 onion, diced

    1 1/4 cups (310 mL) split red lentils

    5 cups (1.25L) chicken or vegetable stock

    3/4 cup (175 mL) whipping cream

    to taste, salt and pepper


Directions

  1. Preheat oven to 400˚F (200˚C). Line a baking sheet with parchment paper.
  2. In a large bowl, toss together carrots, garlic, 3 Tbsp (45 mL) canola oil, salt, and pepper. Dump onto the prepared baking sheet and arrange in a single layer. Roast for 30 minutes, until carrots are slightly caramelized and tender, stirring occasionally. Remove from oven.
  3. In a large pot or Dutch oven, heat 2 Tbsp (30 mL) of canola oil over mediumhigh heat. Add the onion and sauté for 5 minutes, until translucent. Stir in carrots and garlic. Add lentils and stir to coat. Add stock, cover and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes, stirring occasionally, until lentils are soft. Remove pot from the heat. Use an immersion blender to purée the soup (or purée in batches in a blender or food processor), then stir in the cream. If the soup seems too thick, thin it out with more stock or water. Season to taste with salt and pepper

Chopped fresh herbs, such as dill, parsley, chives, or basil would make great garnish to this soup.


Nutritional Information

  • Serving Size: 1 1/2 cups (375 mL)
  • Per serving:
  • Calories 350
  • Total Fat 17 g
  • Saturated Fat 4 g
  • Cholesterol 15 mg
  • Carbohydrates 35 g
  • Dietary Fibre 9 g
  • Sugar 6 g
  • Protein 14 g
  • Sodium 420 mg
  • Potassium 681 mg
  • Folate 20 mcg