Description
This Spiced Carrot and Lentil Soup with Feta Crumble is the perfect comforting dish for cool days. A mix of tender carrots, nutritious lentils, and aromatic spices creates a hearty, flavorful base, while the tangy feta crumble adds the perfect touch of creaminess and saltiness. A healthy, vegan (minus the feta), and satisfying meal!
Ingredients
Scale
For the Soup:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 large carrots, peeled and chopped
- 1 cup dried red lentils, rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- Salt and pepper, to taste
- 5 cups vegetable broth (or water, if preferred)
- 1 tablespoon fresh lemon juice (optional, for added brightness)
- Fresh parsley, chopped (for garnish)
For the Feta Crumble:
- 1/4 cup crumbled feta cheese (use plant-based feta for a vegan version)
- 1 tablespoon olive oil
- A pinch of smoked paprika (optional)
Instructions
-
Prepare the Soup:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook, stirring occasionally, for 5-7 minutes, until softened.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the chopped carrots, red lentils, cumin, coriander, turmeric, cinnamon, salt, and pepper. Cook for 2-3 minutes to toast the spices slightly.
- Pour in the vegetable broth and bring the soup to a boil. Reduce the heat and simmer for 25-30 minutes, or until the lentils are tender and the carrots are soft.
-
Blend the Soup:
- Once the carrots and lentils are cooked through, use an immersion blender to blend the soup until smooth, or transfer it in batches to a regular blender. If you prefer a chunkier texture, you can blend half of the soup and leave the rest as is.
- Taste and adjust the seasoning with additional salt, pepper, or lemon juice for brightness.
-
Make the Feta Crumble:
- In a small bowl, combine the crumbled feta cheese, olive oil, and a pinch of smoked paprika (if using). Mix well until the feta becomes a little softer and more spreadable, making it easier to sprinkle on top of the soup.
-
Serve:
- Ladle the soup into bowls and top each with a generous sprinkle of feta crumble. Garnish with freshly chopped parsley for added color and flavor.
Notes
- Spice Variations: Feel free to experiment with different spices! You could add a pinch of chili flakes for heat or a bit of ginger for a more aromatic flavor.
- Lentil Variety: If you don’t have red lentils, yellow lentils or green lentils can be used as alternatives, but the cooking As an Amazon Associate, we earn a small commission from qualifying purchases made through our affiliate links, at no extra cost to you. Our recommendations are always honest and unbiased. Thank you for your support! time may vary slightly.
- Vegan Option: For a completely vegan version, use plant-based feta or skip the feta crumble altogether and top with some roasted pumpkin seeds or chopped nuts for crunch.
- Storage: This soup stores well in the refrigerator for 3-4 days and can be frozen for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Middle Eastern, Mediterranean-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 250 kcal
- Sugar: 9g
- Sodium: 550mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 20mg