Red Lentil and Carrot Soup: Warm and Nutritious Recipe for Winter
The red lentil and carrot soup is a warm, comforting, and nutritious dish, perfect for cold winter days. The combination of lentils, rich in plant proteins, and carrots, full of vitamins and minerals like vitamin C, iron, and potassium, creates a complete and balanced dish. It’s a versatile and easy-to-make dish, ideal for those looking for a healthy and tasty meal.
To prepare this soup, you will need a few simple ingredients: red lentils, carrots, onion, vegetable broth, extra virgin olive oil, garlic, salt, and pepper. In just a few steps, you’ll have a tasty and nutritious dish ready, perfect for a light lunch or dinner. It’s a great choice for those following a vegetarian or vegan diet, and it can be customized with the addition of other vegetables or legumes. Moreover, lentils are an excellent alternative to animal proteins. So enjoy this excellent soup!
Below are other vegetarian recipes with winter vegetables:
- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 15 Minutes
- Portions: 4 People
- Cooking methods: Stove
- Cuisine: Italian
- Seasonality: Autumn, Winter, and Spring
- Energy 224.94 (Kcal)
- Carbohydrates 39.33 (g) of which sugars 3.53 (g)
- Proteins 13.20 (g)
- Fat 2.55 (g) of which saturated 0.45 (g)of which unsaturated 0.91 (g)
- Fibers 6.79 (g)
- Sodium 1,061.38 (mg)
Indicative values for a portion of 352 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 7 oz red lentils
- 3 carrots
- 1 onion
- 2 cloves garlic
- 4 cups vegetable broth
- to taste extra virgin olive oil
- to taste salt
- to taste pepper
- 1 sprig rosemary (fresh (optional))
Tools
- Pot Lagostina Gioiosa Deep Casserole with 2 Handles, Stainless Steel 18/10, Diameter Ø 22 cm, 4.0 Liters, Induction Pot, Gas, and Oven up to 482 °F, Polished Exterior and Satin Interior Finish
Steps
Finely chop the onion and garlic. Wash and dice the carrots. In a large pot, heat a drizzle of olive oil and sauté the onion and garlic until golden. Add the carrots and pre-rinsed red lentils. Sauté for a few minutes.
Pour in the vegetable broth, season with salt and pepper, and bring to a boil. Simmer on low heat for about 30-40 minutes, or until the lentils are tender and the soup reaches the desired consistency. Serve the hot soup, garnished with a fresh rosemary sprig or croutons.
Tips, notes, variations for the red lentil and carrot soup
You can add other spices to your liking, such as cumin, turmeric, or ginger. For a creamier soup, you can blend part of the lentils with some broth. Accompany the soup with croutons for a crunchy touch. You can add diced potatoes along with the carrots. Besides carrots, you can add other seasonal vegetables like celery, parsnip, or pumpkin.
You can add other spices to your liking, such as cumin, turmeric, or ginger. For a creamier soup, you can blend part of the lentils with some broth. Accompany the soup with croutons for a crunchy touch. You can add diced potatoes along with the carrots. Besides carrots, you can add other seasonal vegetables like celery, parsnip, or pumpkin.
FAQ (Questions and Answers)
Why prepare the red lentil and carrot soup?
It’s a colorful and tasty recipe rich in fibers and vitamins, making it excellent for a light and healthy meal.
