Soupe de lentilles corail et carottes aux épices

Easy and conforting, a smooth soup or a complete meal as red lentils are super healthy and rich in protein, aka perfect for chilly days. With a spicy kick and a nice topping.

Red lentils are very interesting. They cook up quicker than other legume, have a low glycemic index, are very rich in vegetable proteins (+/- 24%), in minerals (iron and phosphorus in particular), B vitamins (including B1 and B9) and antioxidant. Thus vegan and gluten-free. Very flavorful, the French call them coral lentils due to their lovely salmon pink color.

With few ingredients, this soup is very quick to prepare. Consider adding a nice topping to make a simple soup a fancy dish : drizzle olive oil or freshly ground pepper, a dollop of cream or yogurt, drop chopped fresh herbs or citrus zests… Here carrots thin slices (blanched or briefly to steamed) neatly arranged and sesame seeds.

I used colombo spices (thus a blend of turmeric, coriander, fenugreek, cumin, mustard and clove) but my first idea was to make it with turmeric. Cumin or curry should also work well. And also why not a dollop of vegetable milk such as coconut milk.

A few tips for the mixing part of the soup.

  • Mix the soup with an immersion, a regular blender or a food processor, depending on how smooth you like it. An alternative is to blend half of the soup and pour in the rest for a chunchier texture.
  • If lot of water evaporated while cooking, you may have to add some extra water (or milk or even if you prefer coconut milk or any vegetable milk). On the contrary if you have the impression that too much liquid remains, remove some but don’t throw it away, you might need it when mixing.

Red lentils and carrot soupRed lentils and carrot soup

RECIPE

Preparation time: 10 min
Cooking time: 25 min
Quantity: 2 to 4 shares
Specific equipment: blender

INGREDIENTS

250 gr red lentils
500 gr carrots, sliced
1 large onion, chopped
1 teaspoon spices (Colombo, turmeric, curry, cumin…) or 2 if you like spicy food
1 Maggi cube broth (or any chicken or vegetable broth you are used to)
Salt and freshly ground pepper
1 tablespoon olive oil

Topping
2 carrots
Sesame seeds

If needed, refer to the Conversion and Measures article here

MAIN STEPS

Sauté onion in the olive oil, add all the ingredients and cook in water, then mix. Separately cook carrots for topping.

DIRECTIONS

Heat olive oil in a large pot / saucepan. Chop onion. Sauté onion for about 5 minutes until golden, stirring occasionnaly.

Meanwhile, wash, peel and slice carrots. Add carrots, red lentils and 800 ml to 1 liter of water to the fried onions. Season with broth, salt and spices. Bring to simmer, then partially cover and lower a bit the heat. Cook for about 20 minutes until carrots are soft.

During this time prepare topping to neatly decorate the soup. Peel the last two carrots and cut small strips. I use a peeler. Blanch them briefly in boiling water (I prefer steam, up to you).

Mix the soup (see tips above before the recipe). Adjust the seasoning if necessary (spices, salt, pepper).

Serve in individual bowls with carrot strips neatly presented (here just rolled) and sesame seeds (or the topping of your choice).

Red lentils and carrot soup Red lentils and carrot soupRed lentils and carrot soup

 

 

 

 

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *