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Spicy Sesame Carrot Soup with Red Lentils

Warm Up with Spicy Sesame Carrot Soup and Red Lentils

Discover the warmth of Spicy Sesame Carrot Soup with Red Lentils, a vegan delight that comforts and nourishes.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: SOUPS
Cuisine: Vegan
Calories: 240
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 tablespoon Cumin Seeds Adds earthy, warm flavor; substitute with ground cumin if unavailable.
  • 1 tablespoon Coriander Seeds Provides a citrusy note; ground coriander can be used.
  • 2 tablespoons Olive Oil Vital for sautéing onions and spices, contributing richness.
  • 1 medium Yellow Onion Base flavor component; adds sweetness when cooked down.
  • 1 teaspoon Ground Chillies/Chili Flakes Provides heat; adjust amount based on spice preference.
  • 3 cloves Garlic Enhances overall flavor; fresh is best for maximum impact.
  • 1 tablespoon Ginger Adds warmth and zing; fresh, minced ginger is recommended.
  • 4 medium Carrots Main ingredient, giving natural sweetness and body; use fresh, firm carrots.
  • 1 teaspoon Sea Salt Essential seasoning; adjust to taste for balance.
  • 1/2 teaspoon Ground Black Pepper Essential seasoning; adjust to taste for balance.
  • 1 cup Split Red Lentils Adds protein and texture; rinse before use to remove impurities.
  • 4 cups Vegetable Stock Provides the soup base; homemade or store-bought works perfectly.
For Creaminess and Flavor
  • 1/4 cup Tahini Adds a creamy, nutty flavor; can substitute with cashew cream for a different taste.
  • 1 teaspoon Toasted Sesame Oil Infuses a rich, nutty flavor; use sparingly for added depth.
  • 2 tablespoons Tamari Soy Sauce A gluten-free seasoning alternative; enhances the umami flavor.
  • 1 tablespoon Lemon/Lime Juice Brightens the soup and adds a refreshing tang; adjust to taste for acidity.

Equipment

  • Large pot
  • Blender

Method
 

How to Make Spicy Sesame Carrot Soup
  1. Toast Spices: In a large pot, toast the cumin and coriander seeds over medium heat until fragrant, about 1 minute. Let them cool briefly and then grind into a fine powder.
  2. Sauté Onions: Heat the olive oil in the same pot. Add the chopped yellow onions and sauté until they become translucent, taking about 7-8 minutes to develop a sweet flavor.
  3. Add Spices: Stir in the ground spices and chili flakes, cooking for an additional minute until they're aromatic and well combined with the onions.
  4. Incorporate Aromatics: Add the minced garlic and ginger to the pot, sautéing until fragrant, about 1 minute.
  5. Cook Carrots and Lentils: Toss in the chopped carrots, sea salt, black pepper, and red lentils. Mix everything well, then pour in the vegetable stock. Bring the mixture to a boil, then reduce the heat to a simmer for 30 minutes.
  6. Blend Soup: Carefully transfer the soup mixture to a blender. Add the tahini and toasted sesame oil, then blend until smooth. Adjust with water if you prefer a thinner consistency.
  7. Final Seasoning: Return the blended soup to the pot. Adjust the seasoning with lemon or lime juice, heating through for a few more minutes before serving hot.

Nutrition

Serving: 1bowlCalories: 240kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 600mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 200IUVitamin C: 20mgCalcium: 4mgIron: 15mg

Notes

Garnish with a drizzle of extra tahini or fresh herbs for added flavor and style.

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