Spicy Sesame Carrot Soup with Red Lentils Recipe

Spicy Sesame Carrot Soup with Red Lentils combines the earthy sweetness of carrots, the richness of sesame, and the warming heat of spices for a soup that’s both comforting and energizing. The red lentils add protein and a creamy texture, making this dish a nutritious, one-pot wonder. Whether for a weeknight dinner or meal prep, this soup is a must-try for lovers of bold flavors.

Ingredients You’ll Need

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 smoked paprika
• 1/4 teaspoon cayenne pepper (adjust for heat)
• 1 pound carrots (about 4–5 medium), peeled and chopped
• 1 cup red lentils, rinsed
• 4 cups vegetable broth (or chicken broth)
• 1 cup coconut milk (or almond milk for a lighter version)
• 2 tablespoons soy sauce or tamari (for gluten-free)
• 1 tablespoon rice vinegar or lemon juice

Optional Add-Ins:

• 1 tablespoon chili paste (e.g., sambal oelek) for extra spice
• 1 teaspoon sesame seeds for garnish
• A handful of fresh cilantro or green onions

Step-by-Step Instructions

Step 1: Sauté the Aromatics

1. Heat the sesame oil in a large pot over medium heat.
2. Add the diced onion and sauté for 4–5 minutes until softened.
3. Stir in the garlic and ginger, cooking for another minute until fragrant.

Step 2: Toast the Spices

1. Add the cumin, smoked paprika, and cayenne pepper to the pot.
2. Stir for 30 seconds to toast the spices, releasing their aroma.

Step 3: Add Carrots and Lentils

1. Stir in the chopped carrots and red lentils, mixing to coat them in the spice mixture.

Step 4: Build the Broth

1. Pour in the vegetable broth and bring the mixture to a boil.
2. Reduce the heat to low, cover, and simmer for 20–25 minutes, or until the carrots and lentils are tender.

Step 5: Blend the Soup

1. Use an immersion blender to puree the soup directly in the pot for a creamy texture. Alternatively, transfer the soup in batches to a blender and blend until smooth.
2. Return the soup to the pot if using a blender.

Step 6: Add Coconut Milk and Soy Sauce

1. Stir in the coconut milk and soy sauce.
2. Taste and adjust seasoning, adding rice vinegar or lemon juice to balance the flavors.

Step 7: Serve and Garnish

1. Ladle the soup into bowls.
2. Garnish with sesame seeds, a drizzle of sesame oil, fresh cilantro, or green onions for added flavor and texture.

Serving and Storage Tips

Serving Suggestions:

• Pair this soup with crusty bread, naan, or a simple green salad.
• Serve as a starter or a light main course with steamed rice or quinoa on the side.

Storage:

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat gently on the stovetop or microwave, adding a splash of broth or water if the soup thickens.

Freezing:

• This soup freezes beautifully. Let it cool completely before storing in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

Helpful Notes

• Heat Level: Adjust the cayenne pepper and chili paste to your spice preference.
• Lentil Tip: Red lentils cook quickly and break down for a creamy texture, making them ideal for this recipe.
• Texture Variation: For a chunkier soup, blend only half of the mixture and leave the rest as-is.

Tips from Well-Known Chefs

1. Yotam Ottolenghi: “Adding a touch of rice vinegar or lemon juice at the end balances the richness of the sesame and coconut milk.”
2. Meera Sodha: “Toasting your spices before adding liquid brings out their full potential and depth.”
3. Nigella Lawson: “A drizzle of toasted sesame oil just before serving enhances the nutty aroma and makes the dish shine.”

Frequently Asked Questions

1. Can I use green or brown lentils instead of red lentils?
Yes, but they won’t break down as much and may require a longer cooking time.

2. Can I make this soup less spicy?
Absolutely! Reduce or omit the cayenne pepper and chili paste for a milder version.

3. Can I substitute coconut milk?
Yes, almond milk, cashew cream, or even heavy cream can be used, though the flavor will differ slightly.

4. What can I use instead of sesame oil?
Olive oil or avocado oil works, but sesame oil provides the signature nutty flavor.

5. Can I add protein to this soup?
Yes, shredded chicken, tofu cubes, or a poached egg make excellent additions.

6. How can I make this soup thicker?
Reduce the liquid slightly or simmer uncovered for an additional 10 minutes to let it thicken naturally.

7. Is this soup gluten-free?
Yes, as long as you use gluten-free tamari instead of soy sauce.

8. Can I add other vegetables?
Absolutely! Sweet potatoes, parsnips, or zucchini make great additions to this soup.

9. What’s the best way to garnish this soup?
Top with sesame seeds, fresh herbs, chili oil, or a swirl of coconut cream for extra flair.

10. Can I serve this soup cold?
This soup is best served warm, but it can be enjoyed chilled in warmer months.