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
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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.
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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.
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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.
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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 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