Spicy Sesame Carrot Soup with Red Lentils Recipe

Looking for a soup that’s packed with bold flavors, a touch of spice, and a velvety texture? This Spicy Sesame Carrot Soup with Red Lentils is the perfect blend of sweetness from roasted carrots, nuttiness from sesame, and a gentle heat that warms you from the inside out. It’s a wholesome, plant-based dish that’s both satisfying and easy to prepare. Whether you’re serving it as a starter or a main course, this soup is guaranteed to impress.

Ingredients

For the Soup

• 2 tablespoons sesame oil (toasted for extra flavor)
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red chili flakes (adjust for spice level)
• 5 medium carrots, peeled and chopped
• 1 cup red lentils, rinsed
• 4 cups vegetable broth (or water)
• 1 cup coconut milk (optional, for creaminess)
• 1 tablespoon soy sauce or tamari (for a gluten-free option)
• Salt and pepper, to taste

For Garnishing

• Sesame seeds (toasted)
• Fresh cilantro or parsley, chopped
• A drizzle of sesame oil or chili oil
• Lime wedges (for serving)

Instructions

Step 1: Prepare the Ingredients

• Peel and chop the carrots into small chunks for faster cooking.
• Rinse the red lentils thoroughly under cold water to remove excess starch.

Step 2: Sauté the Aromatics

• Heat sesame oil in a large pot over medium heat.
• Add the diced onion and sauté for 4-5 minutes until softened and translucent.
• Stir in the garlic, ginger, cumin, coriander, smoked paprika, and chili flakes. Cook for 1-2 minutes, stirring frequently, until fragrant.

Step 3: Cook the Carrots and Lentils

• Add the chopped carrots and red lentils to the pot. Stir to coat them with the spices.
• Pour in the vegetable broth, making sure the carrots and lentils are fully submerged.
• Bring to a gentle boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the carrots and lentils are tender.

Step 4: Blend the Soup

• Remove the pot from the heat. Use an immersion blender to purée the soup until smooth and creamy.
• If using a countertop blender, work in batches, letting the soup cool slightly before blending to avoid steam buildup.

Step 5: Add Creaminess and Adjust Seasoning

• Return the blended soup to the pot. Stir in the coconut milk and soy sauce.
• Taste and adjust seasoning with salt, pepper, or additional soy sauce as needed.

Step 6: Serve and Garnish

• Ladle the soup into bowls. Garnish with toasted sesame seeds, fresh cilantro or parsley, and a drizzle of sesame or chili oil.
• Serve with lime wedges on the side for a bright, tangy finish.

Serving and Storage Tips

Serving Suggestions

• Pair with crusty bread, naan, or pita for a hearty meal.
• Serve alongside a fresh green salad or roasted veggies for a complete, balanced dinner.

Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze for up to 3 months. Let the soup cool completely before transferring to freezer-safe containers.

Reheating

• Reheat on the stovetop over medium-low heat, stirring occasionally. Add a splash of water or broth if the soup thickens too much.

Helpful Notes

1. Spice Level: Adjust the chili flakes to suit your heat preference. For more spice, add a pinch of cayenne or a dollop of harissa.
2. Nut-Free Option: Substitute sesame oil with olive oil and omit sesame seeds if you have nut or seed allergies.
3. Broth Substitutes: Use water with a vegetable bouillon cube if broth isn’t available.
4. Boost Protein: Stir in cooked chickpeas or tofu cubes for added texture and protein.
5. Flavor Variations: Add a splash of orange juice for sweetness or sprinkle with za’atar for a Middle Eastern twist.

Tips from Well-Known Chefs

• Yotam Ottolenghi: “For depth of flavor, roast the carrots with a drizzle of olive oil and a sprinkle of cumin before adding them to the soup.”
• Alice Waters: “Always use fresh ginger for a vibrant, zesty note. Freeze leftover ginger for easy grating in future recipes.”
• Nigella Lawson: “A swirl of tahini on top enhances the sesame flavor beautifully and adds creaminess.”

Frequently Asked Questions

1. Can I make this soup in advance?

Yes! The flavors deepen over time, making it even tastier the next day.

2. Is this soup vegan?

Yes, as long as you use vegetable broth and plant-based milk (like coconut milk).

3. Can I use green or brown lentils instead of red?

Red lentils are best for their quick cooking time and smooth texture. Green or brown lentils will work but may require a longer cooking time and result in a chunkier soup.

4. How do I make it less spicy?

Omit the chili flakes and smoked paprika, and replace with a touch of cinnamon for a sweeter flavor profile.

5. Can I add other vegetables?

Absolutely! Sweet potatoes, parsnips, or squash make great additions. Adjust cooking times as needed.

6. What if I don’t have an immersion blender?

Use a countertop blender or mash the soup by hand for a chunkier texture.

7. How can I make it thicker?

Simmer the soup uncovered for an additional 5-10 minutes after blending, or add a small handful of cooked rice or oats before blending.

8. Can I omit the coconut milk?

Yes, the soup will still be creamy from the lentils. Use a splash of almond milk, cashew cream, or omit entirely.

9. What pairs well with this soup?

Try serving it with a grain salad, warm flatbread, or a side of hummus and veggies.

10. How do I toast sesame seeds?

Toast sesame seeds in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until golden and fragrant.