Spicy Sesame Carrot Soup with Red Lentils Recipe

Warm, flavorful, and nutrient-packed, this Spicy Sesame Carrot Soup with Red Lentils is a delightful combination of bold spices, creamy texture, and wholesome ingredients. The sweetness of carrots pairs beautifully with the earthiness of red lentils, while sesame oil and spices add depth and heat to the dish. Perfect for cozy dinners or meal prepping, this soup is both hearty and healthy.

Ingredients

For the Soup Base:

• Carrots: 5 medium, peeled and chopped
• Red lentils: 1 cup, rinsed
• Onion: 1 medium, diced
• Garlic: 3 cloves, minced
• Ginger: 1 tablespoon, freshly grated
• Vegetable broth: 4 cups
• Coconut milk: 1 cup (optional, for creaminess)

For the Spice Blend:

• Sesame oil: 2 tablespoons
• Ground cumin: 1 teaspoon
• Ground coriander: 1 teaspoon
• Turmeric powder: ½ teaspoon
• Paprika: 1 teaspoon
• Cayenne pepper: ¼ teaspoon (adjust to taste)
• Salt and black pepper: To taste

Optional Garnishes:

• Toasted sesame seeds
• Drizzle of sesame oil or chili oil
• Fresh cilantro, chopped
• Crusty bread or pita chips for dipping

Step-by-Step Instructions

Step 1: Sauté the Aromatics

1. Heat the sesame oil in a large pot over medium heat.
2. Add the onion, garlic, and ginger. Sauté for 5-7 minutes, stirring frequently, until the onion is soft and fragrant.

Step 2: Add the Spices

1. Stir in the cumin, coriander, turmeric, paprika, and cayenne pepper. Cook for 1-2 minutes, allowing the spices to toast and release their aromas.

Step 3: Add the Carrots and Lentils

1. Add the chopped carrots and rinsed red lentils to the pot. Stir to coat them in the spices.

Step 4: Pour in the Broth

1. Pour in the vegetable broth, stirring well to combine.
2. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the carrots and lentils are soft.

Step 5: Blend the Soup

1. Remove the pot from the heat and let the soup cool slightly.
2. Use an immersion blender to puree the soup until smooth. Alternatively, transfer it in batches to a countertop blender. (For a chunkier texture, blend only half the soup and leave the rest unblended.)

Step 6: Add Creaminess (Optional)

1. Stir in the coconut milk for a creamy finish. Simmer for an additional 2-3 minutes to combine the flavors.

Step 7: Taste and Adjust

Taste the soup and adjust the seasoning with additional salt, pepper, or cayenne for more heat.

Step 8: Garnish and Serve

Ladle the soup into bowls and garnish with toasted sesame seeds, a drizzle of sesame or chili oil, and fresh cilantro. Serve with crusty bread or pita chips for dipping.

Serving and Storage Tips

Serving Suggestions

• Side Pairings: Serve with naan, garlic bread, or a simple side salad.
• Toppings: Add crispy chickpeas or a dollop of yogurt for extra texture and flavor.

Storage

• Refrigeration: Store in an airtight container in the refrigerator for up to 4 days.
• Freezing: This soup freezes well. Cool completely, then freeze in portions for up to 3 months.

Reheating

Reheat on the stovetop over medium heat, stirring occasionally, or in the microwave in 1-minute intervals. Add a splash of water or broth to thin it out if it becomes too thick.

Helpful Notes

• Spice Levels: Adjust the cayenne pepper to your heat tolerance. For a milder soup, omit the cayenne entirely.
• Thicker Soup: For a thicker consistency, reduce the broth slightly or add more lentils.
• Texture Variations: If you prefer a chunkier soup, blend only half the mixture or mash it with a potato masher instead of pureeing.

Tips from Well-Known Chefs

1. Yotam Ottolenghi

“Toast your spices first to unlock their full flavor—this small step makes a big difference in spiced soups like this.”

2. Nigella Lawson

“Swirl in a dollop of tahini before serving for a nutty sesame flavor that complements the spices beautifully.”

3. Gordon Ramsay

“Finish with a squeeze of fresh lime or lemon juice to brighten the soup and balance the flavors.”

Frequently Asked Questions

1. Can I make this soup vegan?

This soup is naturally vegan as written. Just ensure your vegetable broth and coconut milk are plant-based.

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

Red lentils cook faster and blend more smoothly. If using green or brown lentils, adjust the cooking time accordingly and note that the texture may be less creamy.

3. Can I make this in a slow cooker?

Yes! Combine all ingredients except the sesame oil and coconut milk in a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours, then blend and stir in the sesame oil and coconut milk before serving.

4. Can I skip the sesame oil?

The sesame oil adds a nutty depth, but you can substitute olive oil or another neutral oil if needed.

5. How do I prevent the lentils from sticking?

Stir the soup occasionally while it simmers to keep the lentils from sticking to the bottom of the pot.

6. Can I make it spicier?

Add more cayenne pepper, chili flakes, or a splash of hot sauce to increase the heat.

7. Is this soup gluten-free?

Yes, all the ingredients are naturally gluten-free. Just double-check your vegetable broth to ensure no gluten-containing additives.

8. Can I substitute the coconut milk?

Yes, you can use heavy cream, almond milk, or even cashew cream for a different creamy finish.

9. What can I use instead of carrots?

Sweet potatoes or butternut squash make great substitutes for carrots and add a similar sweetness to the soup.

10. Can I freeze leftovers?

Yes, this soup freezes beautifully. Let it cool completely before transferring it to freezer-safe containers.