Hearty Lentil Soup with Carrots & Potatoes
Preparation Time:
90 min
Ingredients:
- 200g of lentils
- 2 medium carrots, diced
- 2 medium potatoes, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 1L of vegetable broth
- 100g of diced tomatoes
- 2 tbsp of olive oil
- 1 tsp of cumin
- Salt to taste
- Pepper to taste
- Fresh parsley for garnish
Kitchen Tools Needed:
- pot
- knife
- cutting board
- spoon
- measuring cups
Instructions:
- Warm the olive oil in a pot set over medium heat.
- Stir in chopped onion and garlic, and sauté until softened.
- Adds the chopped carrots and potatoes and cook for 5-7 minutes.
- Pour in canned lentils, diced tomatoes, and vegetable broth.
- Add cumin, salt and pepper to taste, and bring to a boil.
- Lower heat and cook at a gentle simmer for 60 minutes or until the lentils are tender.
- Keep an eye on it, adding more broth or water if needed.
- Purée with a little hand blender after cooking, if desired, for a creamy texture.
- Serve hot, with parsley sprinkled over the top if desired.
Macros:
- Total Calories: 400kcal
- Carbs: 50g
- Proteins: 18g
- Fats: 12g
Hearty lentil soup with carrots and potatoes is a comforting and nutritious meal, perfect for chilly days or whenever you want something wholesome and satisfying. This soup brings together simple, affordable ingredients to create a dish rich in flavor, texture, and essential nutrients.
Lentils are the star ingredient in this recipe and are a fantastic source of plant-based protein, fiber, and iron. They provide sustained energy and are great for maintaining muscle health and promoting digestive wellness. Lentils also contain antioxidants and help regulate blood sugar, making this soup a smart choice for balanced nutrition.
Carrots add natural sweetness and an abundance of beta-carotene to the soup, which the body converts into vitamin A for eye and immune health. Potatoes contribute a creamy texture and provide complex carbohydrates to keep you feeling full and energized. Together, these vegetables create a well-rounded flavor base.
Onions and garlic form the aromatic foundation, sautéed in olive oil to bring out their rich, savory notes. Garlic is also known for its immune-boosting properties, while olive oil offers healthy monounsaturated fats that support heart health. This combination enhances the soup’s depth and adds a subtle warmth.
The addition of diced tomatoes lends acidity and a slight tang that balances the sweetness of the carrots and earthiness of the lentils. Tomatoes are packed with vitamin C and lycopene, an antioxidant linked to reduced inflammation and better heart health. Their inclusion brightens the overall flavor of the soup.
Cumin is the key spice in this recipe, adding a warm, smoky aroma and a gentle kick that complements the earthy lentils and sweet vegetables. Besides flavor, cumin is known to aid digestion and has antimicrobial effects. The seasoning can be adjusted to suit your taste preferences.
For a creamier texture, you can partially purée the soup with a hand blender after cooking, or leave it chunky for more bite and variety in every spoonful. Garnishing with fresh parsley not only adds a pop of color but also a fresh, herbaceous note. This soup is best served hot and can be enjoyed on its own or paired with crusty bread for a filling meal.
