Spicy Sesame Carrot Soup with Red Lentils Recipe

This Spicy Sesame Carrot Soup with Red Lentils is a delightful fusion of earthy, nutty, and spicy flavors. It’s a comforting, wholesome soup with the sweetness of carrots, the richness of sesame, and the satisfying protein punch of red lentils. Perfect for chilly days or whenever you crave a hearty yet light meal, this recipe is simple, nutritious, and packed with bold flavors.

Ingredients

Base Ingredients:

• 2 tablespoons sesame oil (toasted for extra flavor)
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated

Core Ingredients:

• 1 pound carrots, peeled and sliced
• ½ cup red lentils, rinsed and drained
• 4 cups vegetable broth
• 1 cup coconut milk
• 1 tablespoon soy sauce
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon cayenne pepper (adjust to taste)

Garnish (optional):

• Toasted sesame seeds
• Drizzle of sesame oil
• Fresh cilantro or parsley
• A dollop of yogurt (for a cooling contrast)

Step-by-Step Instructions

Step 1: Sauté the Aromatics

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

Step 2: Cook the Carrots and Lentils

1. Add the sliced carrots to the pot and stir to coat with the aromatics.
2. Sprinkle in the cumin, smoked paprika, and cayenne pepper. Stir well to toast the spices lightly.
3. Add the red lentils and vegetable broth. Stir to combine.

Step 3: Simmer the Soup

1. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, until the carrots and lentils are tender.
2. Stir occasionally to prevent sticking.

Step 4: Blend the Soup

1. Remove the pot from heat and let it cool slightly.
2. Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until creamy.
3. Return the soup to the pot and stir in the coconut milk and soy sauce.

Step 5: Adjust Seasonings and Serve

1. Taste the soup and adjust seasoning with additional soy sauce, salt, or cayenne for heat.
2. Ladle the soup into bowls and garnish with toasted sesame seeds, a drizzle of sesame oil, and fresh herbs.

Serving and Storage Tips

Serving Suggestions:

• Serve with warm naan, pita bread, or crusty sourdough for dipping.
• Pair with a fresh green salad or roasted vegetables for a complete meal.

Storage Tips:

• Refrigerate: Store in an airtight container for up to 4 days. Reheat gently on the stovetop or microwave.
• Freeze: This soup freezes well! Cool completely, then store in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

Helpful Notes

1. Balance the spice: If you find the soup too spicy, add a bit more coconut milk or yogurt when serving.
2. Boost the flavor: Add a splash of rice vinegar or lemon juice before serving to brighten the flavors.
3. Texture adjustment: For a chunkier soup, blend only half the mixture or mash it lightly with a potato masher.
4. Lentil options: Red lentils cook quickly and break down easily, but yellow lentils or split peas can also be used for a slightly different texture.

Tips from Well-Known Chefs

• Chef Yotam Ottolenghi suggests roasting the carrots with a drizzle of sesame oil and spices before adding them to the soup for a deeper flavor.
• Chef Nigella Lawson recommends using tahini as a garnish for an extra sesame boost.
• Chef Jamie Oliver advises toasting the sesame seeds in a dry pan for maximum flavor before using them as a topping.

Frequently Asked Questions

1. Can I make this soup nut-free?

Yes, use olive oil or avocado oil instead of sesame oil, and omit any sesame-based garnishes.

2. What if I don’t have coconut milk?

Substitute with heavy cream, almond milk, or cashew cream for a similar richness.

3. How can I make this soup vegan?

The recipe is naturally vegan if you use soy sauce and plant-based garnishes.

4. Can I use dried spices instead of fresh ginger?

Yes, use ½ teaspoon ground ginger as a substitute for fresh ginger.

5. Can I add more vegetables?

Absolutely! Sweet potatoes, parsnips, or even butternut squash can be added to enhance the soup.

6. What’s the best way to reheat this soup?

Reheat gently on the stovetop over low heat, stirring frequently, to prevent sticking.

7. Can I skip the lentils?

While lentils add texture and protein, you can omit them or replace them with chickpeas or white beans for variety.

8. How do I make it more filling?

Add cooked quinoa, rice, or a handful of shredded chicken for a heartier soup.

9. Can I prepare this soup ahead of time?

Yes, the flavors deepen over time, making it perfect for meal prep. Just reheat and garnish before serving.

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

Use a countertop blender to purée the soup in batches or mash it by hand for a rustic texture.