Nourish
Spiced Carrot + Red Lentil Soup
Cozy up and enjoy this warming soup. Red lentils are one of our favorite legumes for their antioxidants, vibrant color, and protein. They’re also incredibly easy to prepare. Unlike other legumes, red lentils don’t need to be soaked overnight, and they take only 30 minutes to cook.
Recipe courtesy of Andrea Bemis, chef/writer of Dishing Up The Dirt and owner of Tumbleweed Farm, in Hood River, OR.
Serves 4
INGREDIENTS
1 Tbs. coconut oil
1 medium yellow onion, diced
5 medium carrots, chopped into ½-inch pieces
3 cloves of garlic, minced
1-inch chunk of fresh ginger, minced
2 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground cinnamon
Pinch of crushed red pepper
1 cup red lentils, rinsed
4 – 5 cups vegetable stock
1 (14-oz.) can full-fat coconut milk
1/2 tsp. fine sea salt
1/4 tsp. ground black pepper
1 cup fresh cilantro, minced
1/4 cup unsalted pumpkin seeds
INSTRUCTIONS
1. Heat the oil in a Dutch oven over medium-high heat. Add the onion and carrots and cook until the onion softens up a bit, about 5 minutes. Stir in the garlic, ginger, cumin, coriander, cinnamon, and pinch of crushed red pepper. Stir frequently until vegetables are evenly coated with the spices.
2. Add the red lentils and vegetable stock. Bring to a boil. Reduce heat and simmer for about 25 minutes or until the lentils are tender. Stir in coconut milk and simmer for a few more minutes to let the flavors melt together.
3. With an immersion blender, carefully puree the soup. Leave some of it a little chunky for texture if you’d like. This can also be done in batches in a regular blender. Season to taste with salt and pepper.
4. Divide the soup between bowls and top with minced cilantro and 1 Tablespoon of pumpkin seeds per bowl.
For more seasonal recipes curated by Sadie Lincoln, join the barre3 Challenge.
Cozy up and enjoy this warming soup. Red lentils are one of our favorite legumes for their antioxidants, vibrant color, and protein. They’re also incredibly easy to prepare. Unlike other legumes, red lentils don’t need to be soaked overnight, and they take only 30 minutes to cook.
Recipe courtesy of Andrea Bemis, chef/writer of Dishing Up The Dirt and owner of Tumbleweed Farm, in Hood River, OR.
Serves 4
INGREDIENTS
1 Tbs. coconut oil
1 medium yellow onion, diced
5 medium carrots, chopped into ½-inch pieces
3 cloves of garlic, minced
1-inch chunk of fresh ginger, minced
2 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground cinnamon
Pinch of crushed red pepper
1 cup red lentils, rinsed
4 – 5 cups vegetable stock
1 (14-oz.) can full-fat coconut milk
1/2 tsp. fine sea salt
1/4 tsp. ground black pepper
1 cup fresh cilantro, minced
1/4 cup unsalted pumpkin seeds
INSTRUCTIONS
1. Heat the oil in a Dutch oven over medium-high heat. Add the onion and carrots and cook until the onion softens up a bit, about 5 minutes. Stir in the garlic, ginger, cumin, coriander, cinnamon, and pinch of crushed red pepper. Stir frequently until vegetables are evenly coated with the spices.
2. Add the red lentils and vegetable stock. Bring to a boil. Reduce heat and simmer for about 25 minutes or until the lentils are tender. Stir in coconut milk and simmer for a few more minutes to let the flavors melt together.
3. With an immersion blender, carefully puree the soup. Leave some of it a little chunky for texture if you’d like. This can also be done in batches in a regular blender. Season to taste with salt and pepper.
4. Divide the soup between bowls and top with minced cilantro and 1 Tablespoon of pumpkin seeds per bowl.
For more seasonal recipes curated by Sadie Lincoln, join the barre3 Challenge.
