It’s that warm and cozy time of year and we’ve got some healthy, hearty soups coming your way.This spiced carrot and lentil soup has got it all, protein, fiber, nutrients and a great flavor the whole family is sure to enjoy. It’s the soup that screams “fall is in the air!” The recipe is originally a slow cooking version, but you can easily speed up the cooking time just by turning up the heat. This soup is easy to whip up, and a great option to keep in the freezer to have on hand when you are short on time. Give it a try and soak in the comfort of the season.
Spiced Carrot & Lentil Soup Ingredients:
Carrots- The carrots in this soup really add to the flavor and help mix up the texture of the soup, making it more hearty and giving it a brighter flavor. Cooking your carrots before eating them actually allows your body to absorb more vitamin A than if you were to eat them raw, so this soup is a great way to get that vitamin in your diet!
Yellow Onions- These really help bring out the flavor in the soup. Yellow onions are one of the best natural sources of quercetin, a powerful antioxidant that helps reduce inflammation, supports heart health, and may even protect against certain cancers.
Celery- This is a nice addition to the flavor in any soup, but it’s also something that can easily be omitted if you don’t happen to have any celery on hand or don’t like the flavor. Celery is very low in calories and very hydrating, making it a food, easy to love!
Dry Green Lentils- You want to use dry lentils here so while they are cooking, they can soak in the flavors, making them extra delicious. Lentils are a healthy source of protein, fiber and prebiotics making them absolutely fantastic for gut health.
Ginger- Ginger is going to give this soup the kick it needs. While it substantially adds to the flavor, it also has an astonishing amount of health benefits. Ginger has been used for years as a medicinal herb, and for good reason (it works!)! Ginger helps fight inflammation, strengthen the immune system, aid digestion, ease nausea and flu like symptoms, just to name a few of the incredible things it can do.
Garlic- Obviously an essential element to this soup. Garlic is a true functional food, it supports your immune system, heart, blood sugar, detox, and gut health all at once. Not to mention, it tastes delicious!
Curry Powder- This is the primary factor in giving the soup its spiced flavor. You don’t want to miss it! Curry powder also has some major powerful health benefits and can support your heart, brain, digestion, and immune system, all while reducing inflammation and protecting your cells. Talk about a win!
Vegetable Broth- This broth is hydrating, nourishing, anti-inflammatory, and gut-friendly — a true comfort food with real benefits. The best option is to make this ingredient from scratch, but unfortunately not everyone has the time for that. When choosing vegetable broth at the store, look for low-sodium options and make sure it’s made from real, whole vegetables rather than vegetable powders or concentrates. This will ensure you are receiving the nutritional benefits from the vegetables and not an overdose of sodium you really don’t need.
Cilantro- You either love it or you hate it. If you love it, add it in to your soup! It’s a tasty addition for added flavor and of course comes with loaded health benefits. To preserve nutrients, add cilantro at the end of cooking or use it fresh as the heat can reduce its vitamin and antioxidant content.
Ingredients:
- 8 Carrots (medium, diced)
- 2 Yellow Onions (medium, diced)
- 2 stalks Celery (diced)
- 1 cup Dry Green Lentils (rinsed)
- 1 1/2 tsps Ginger (fresh, minced)
- 2 Garlic (cloves, minced)
- 2 tsps Curry Powder
- Sea Salt & Black Pepper (to taste)
- 8 cups Vegetable Broth, Low Sodium
- 1/3 cup Cilantro (chopped)
Directions:
- Add the carrots, onions, celery, lentils, ginger, garlic, and curry powder to the slow cooker. Season with salt and pepper, and add the broth.
- Cover and cook for six hours on high or eight hours on low.
- Before serving, take 1/3 of the soup and blend it until smooth. Pour the blended back into the slow cooker. Alternatively, blend some of the soup right in the slow cooker with an immersion blender.
- Stir in the cilantro before serving. Enjoy!
Notes:
- Leftovers- Refrigerate in an airtight container for up to five days. Freeze for up to three months.
- Serving Size- One serving is approximately two cups.
- More Flavor- Add coconut milk, diced tomatoes, and/or cooked grains.
Health Insights:
- Fiber- This recipe is rich in fiber, which is essential for a healthy digestive system. The green lentils, carrots, and celery all contribute to the high fiber content. A diet high in fiber can help to maintain bowel health, lower cholesterol levels, control blood sugar levels, and aid in achieving a healthy weight.
- Vitamins and Minerals- The ingredients in this recipe provide a variety of vitamins and minerals. Carrots are high in Vitamin A, which is important for vision and immune function. The green lentils contribute to the iron content, which is essential for the production of red blood cells. The vegetable broth provides a variety of minerals, including potassium, which is important for heart health.
- Low Fat- This recipe is low in fat, making it a good choice for those watching their fat intake. Despite being low in fat, it is still high in other nutrients, making it a nutrient-dense food choice. A diet low in fat can help to maintain a healthy weight and reduce the risk of heart disease.
