Spicy Sesame Carrot Soup with Red Lentils Recipe

This Spicy Sesame Carrot Soup with Red Lentils is a vibrant, nutrient-packed dish that’s as comforting as it is flavorful. Combining the earthy sweetness of carrots, the protein boost of red lentils, and the nutty richness of sesame, this soup is a perfect blend of health and indulgence. Its warm, spicy undertones make it ideal for cool evenings, while its lightness ensures it’s perfect year-round.

Ingredients

For the Soup:

• 1 tbsp sesame oil (or olive oil)
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1-inch piece of ginger, grated
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ tsp turmeric
• ½ tsp red chili flakes (adjust for spice preference)
• 1 lb (450 g) carrots, peeled and sliced
• ½ cup (100 g) red lentils, rinsed
• 4 cups (1 liter) vegetable broth
• 1 cup (250 ml) coconut milk
• 1 tbsp soy sauce

For the Toppings:

• 1 tsp toasted sesame seeds
• Fresh cilantro, chopped
• A drizzle of sesame oil or chili oil
• Lime wedges (optional)

Step-by-Step Instructions

Step 1: Sauté the Aromatics

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

Step 2: Add the Spices

1. Sprinkle in the cumin, coriander, turmeric, and red chili flakes.
2. Stir for 1–2 minutes to toast the spices and release their aroma.

Step 3: Add the Carrots and Lentils

1. Add the carrots and stir to coat them in the spices.
2. Mix in the red lentils.

Step 4: Add Liquid and Simmer

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

Step 5: Blend the Soup

1. Remove the pot from the heat and use an immersion blender to puree the soup until smooth.
2. Alternatively, carefully transfer the soup in batches to a blender.

Step 6: Add Coconut Milk and Soy Sauce

1. Stir in the coconut milk and soy sauce.
2. Reheat gently over low heat and taste, adjusting seasoning as needed.

Step 7: Serve and Garnish

1. Ladle the soup into bowls.
2. Top with toasted sesame seeds, chopped cilantro, a drizzle of sesame oil or chili oil, and a squeeze of lime if desired.

Serving and Storage Tips

Serving Suggestions:

• Pair with crusty bread, naan, or a light side salad.
• Add a dollop of plain yogurt or sour cream for extra creaminess.

Storage:

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: This soup freezes well. Cool completely before freezing in portioned containers for up to 3 months. Reheat on the stovetop, adding a splash of water or broth if needed.

Helpful Notes

• Adjusting Spice: Reduce or omit red chili flakes for a milder soup, or add a pinch of cayenne for extra heat.
• Lentil Substitutes: Yellow split peas or green lentils can be used, but cooking times may vary.
• Consistency: For a thinner soup, add more broth or coconut milk; for a thicker version, reduce the liquid slightly.

Tips from Well-Known Chefs

1. Yotam Ottolenghi recommends adding a pinch of za’atar or sumac to the soup for an earthy, Middle Eastern twist.
2. Nigella Lawson suggests roasting the carrots before adding them to the soup for a deeper, caramelized flavor.
3. Gordon Ramsay advises toasting sesame seeds freshly for maximum nuttiness in the garnish.

Frequently Asked Questions

1. Can I use regular lentils instead of red lentils?

Yes, but note that regular lentils take longer to cook and may alter the texture slightly.

2. Is this soup vegan?

Yes, this recipe is completely plant-based.

3. Can I make this in an Instant Pot?

Absolutely! Sauté the aromatics on the sauté setting, then pressure cook the soup for 8 minutes on high.

4. What if I don’t have coconut milk?

Use heavy cream or a plant-based milk alternative like almond milk for a different flavor profile.

5. How do I make it nut-free?

Replace sesame oil with olive oil and omit sesame seeds.

6. Can I add other vegetables?

Yes, sweet potatoes, parsnips, or squash would complement the flavors well.

7. What protein can I add?

Shredded chicken, tofu cubes, or chickpeas can be added for extra protein.

8. Can I serve this soup cold?

While it’s best served warm, the flavors still work well chilled as a refreshing summer dish.

9. How do I make the soup extra creamy?

Blend the soup longer for a silkier texture, or add an extra ¼ cup of coconut milk.

10. What can I do if the soup is too thick?

Thin it out with a splash of vegetable broth or water during reheating.