Ingredients:
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 1-inch piece of ginger, grated
- 6 medium carrots, peeled and chopped
- 1 cup red lentils, rinsed
- 4 cups vegetable broth (or chicken broth for non-vegetarian)
- 2 tablespoons tahini (sesame paste)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 to 1/2 teaspoon cayenne pepper (adjust to taste for spiciness)
- Salt and black pepper, to taste
- Juice of 1 lemon (optional, for brightness)
- Fresh cilantro, chopped (for garnish)
- Sesame seeds, toasted (for garnish)
- Olive oil (for drizzling, optional)
Instructions:
1. Sauté the Aromatics:
- In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for about 5-7 minutes, until softened and translucent.
- Add the minced garlic and grated ginger, and cook for another 1-2 minutes, until fragrant.
2. Add the Carrots and Spices:
- Add the chopped carrots to the pot, followed by the ground cumin, ground coriander, turmeric, and cayenne pepper. Stir to coat the vegetables in the spices and cook for another 2-3 minutes to allow the flavors to bloom.
3. Cook the Lentils:
- Add the red lentils and vegetable broth to the pot, stirring well. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the lentils and carrots are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot.
4. Blend the Soup:
- Once the carrots and lentils are cooked through, remove the pot from the heat. Use an immersion blender to blend the soup until smooth and creamy. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender. Blend until smooth, then return the soup to the pot.
- If the soup is too thick for your liking, you can add a little more broth or water to reach your desired consistency.
5. Add Tahini and Seasoning:
- Stir in the tahini and cook over low heat for another 5 minutes to allow the flavors to meld together. Taste and adjust seasoning with additional salt, pepper, or cayenne if needed.
- For added brightness, you can also stir in the lemon juice just before serving.
6. Serve:
- Ladle the soup into bowls, and garnish with freshly chopped cilantro, a sprinkle of toasted sesame seeds, and a drizzle of olive oil for extra richness.
- Serve warm with a slice of crusty bread, pita, or a side of roasted vegetables for a complete meal.
Nutritional Information (per serving, based on 6 servings):
- Calories: 220
- Fat: 10g
- Saturated Fat: 1g
- Carbs: 28g
- Fiber: 7g
- Net Carbs: 21g
- Protein: 9g
- WW Points: 6 (depending on added toppings)
Why You’ll Love This Spicy Sesame Carrot Soup:
- Comforting & Hearty: The combination of carrots and lentils provides a filling, fiber-rich base, making this soup both comforting and nutritious. The added tahini gives the soup a rich, creamy texture without needing dairy.
- Balanced Flavors: The spices create a warming, aromatic base, while the sesame paste (tahini) adds a nutty, creamy depth. The cayenne pepper adds a kick of heat, balanced by the sweetness of the carrots.
- Vegetarian & Vegan-Friendly: This soup is both vegetarian and vegan, making it a versatile option for many dietary preferences. The lentils and tahini provide plenty of plant-based protein and healthy fats.
- Quick & Easy: Despite its complex flavor profile, this soup comes together relatively quickly. It’s an easy, one-pot meal that requires minimal hands-on time.
- Perfect for Meal Prep: This soup stores well in the fridge for up to 4 days and can be frozen for up to 3 months. It’s perfect for making in bulk and enjoying throughout the week.
Tips & Variations:
- For Extra Heat: If you love spicy food, increase the cayenne pepper or add a diced jalapeño or serrano pepper along with the garlic and ginger for an extra punch of heat.
- Creamy Version: For an even creamier texture, you can add a few tablespoons of coconut milk or almond milk at the end instead of or in addition to the tahini.
- Add Greens: Stir in some spinach, kale, or chard during the last 5 minutes of cooking for added nutrition and color.
- Garnishes: In addition to the cilantro and sesame seeds, you can top the soup with crispy chickpeas or a dollop of vegan yogurt for extra texture and flavor.
- Serving Suggestions: Serve this soup alongside a light salad, hummus, or a slice of whole grain bread for a complete meal.
Spicy Sesame Carrot Soup with Red Lentils is the perfect combination of warmth, spice, and creamy texture. It’s the kind of soup that feels like a hug in a bowl while being packed with nutrients and flavors that will leave you coming back for more. Whether you’re cooking for yourself or serving a crowd, this dish is sure to be a hit!
