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Vegan Roasted Carrot Soup with Lentils

Easy and delicious Vegan Roasted Carrot Soup with lentils and Moroccan spices. This velvety, rich and healthy carrot soup has a unique and perfectly balanced flavor!

 

Vegan Roasted Carrot Soup with Lentils - Beautiful Overhead with the Dish and All Ingredients

 

Here, try this soup. I love it. And you will too, I promise!

 

I was never even a fan of carrots and even less of carrots in soups. Sometimes I added grated carrots to borsch, sometimes to chili or   minestrone. I made yummy moist carrot cakes for Easter. I had an occasional snack that included carrots like spring rolls or cashew carrot bites. But it all has changed after I tried ROASTED carrots. No comparison with cooked or raw carrots at all!

 

Vegan Roasted Carrot Soup with Lentils - Holding a Bowl with a Spoon Ready to Eat

 

Why You Should Roast Your Carrots

 

Roasting carrots brings out the sweetness and that’s probably the best thing about it. Roasting makes carrots caramelized and crunchy from outside while being creamy but not soapy from the inside. It’s almost a pity to pulse them in a blender to make the soup. But wait a moment. Caramelized flavor stays!

 

You can swap sweet potatoes for carrots and make this delicious creamy vegan sweet potato lentil soup.

 

Intensified by Moroccan-inspired spice mix, this soup is absolutely over-the-top. Ras-el-Hanout, sweet paprika, turmeric, chili and black pepper… Add garlic, flat-leaf Italian parsley as a garnish and boiled red lentils to give it some texture and a tangy touch and enjoy. I bet you’ll be making this soup over and over again just like I do.

 

Vegan Roasted Carrot Soup with Lentils - Roasting Carrots and Garlic Closeup

 

Toast a flatbread and dip in this soup. Naan bread is ideal. Homemade even better.

 

Half of the dish is the smell. We start with roasting carrots with the whole head of garlic seasoned with black pepper. Sweet, nutty, absolutely amazing aroma. Roasted garlic is something really special. It adds a delicate but rich flavor to the dish that has none of the intense flavor of raw garlic. Its mellow texture and sweet caramelized taste makes it absolutely delicious!

 

Next come tangy lentils that balance the sweetness of carrots, zippy Italian parsley and Moroccan spices. I make a new blend every time, so it’s never the same but always amazing.

 

Vegan Roasted Carrot Soup with Lentils - Spices Closeup

 

Health Benefits of Vegan Roasted Carrot Soup with Lentils

 

Let’s talk healthy vegetables. Or more specifically: Are carrots healthy and good for you? The answer is yes.

 

Beta-carotene, antioxidants, fiber, numerous vitamins and minerals make carrots outstandingly nutritious. It results in the ability of carrots to regulate blood pressure, prevent heart diseases, improve digestion and eyesight, boost immune system and prevent premature aging. This impressive list of health benefits of carrots goes on and on.

 

Vegan Roasted Carrot Soup with Lentils - Carrots Ingredient Closeup

 

Moreover, roasting is one of the healthiest cooking techniques, so be sure you are taking the most out of them.

 

Lentils are known for their outstanding fiber content. They are also good for your heart, blood sugar and cholesterol level, as well as metabolism and digestive system. You get all the amazing nutritious benefits of lentils for the minimal amount of calories they contain!

 

Vegan Roasted Carrot Soup with Lentils - Red Lentils Ingredient Closeup

 

As for the spices, turmeric, paprika, black pepper, garlic and parsley are really good for you. I often hear that eating healthy is boring. That can’t be more wrong! Spices are good for you, and you can alter your dishes in so many ways using different combinations of spices and herbs. Moreover, they contain some unique nutrients that are hard to get from other foods.

 

Vegan Roasted Carrot Soup with Lentils - Parsley Ingredient Closeup

 

How to Make Vegan Roasted Carrot Soup with Lentils

 

Easiness is what I was going for here. Having a 6-months-old in the house requires simple and yet tasty dishes, preferably those that you can eat for several days and/or freeze. Roasted carrot soup meets all of these conditions.

 

Bonus point: You can roast a bit of carrots without adding any spices and puree them for a delicious baby food! Homemade all the way!

 

Vegan Roasted Carrot Soup with Lentils - Overhead of Two Bowls Full of the Dish

 

To simplify the process of roasting carrots, I cut them before roasting. Here is a guide on how to cut carrots: I would go for Batonnet or Baton, depending on the size of your carrots. That way they are done faster, after about 25-30 minutes, not 30-40 as they would take if you roast them whole.

 

Preheat the oven, arrange your carrots on a baking tray in one layer. Cut the top of a head of garlic and put it to the carrots. Drizzle with olive oil, season with salt and pepper. Bake for 25-30 minutes or until golden. They should be tender but not mushy when pierced with a fork.

 

Tip: make a double batch, use half for the soup and half as a side dish. They are delicious!

 

In the meantime, boil red lentils in a medium saucepan. Bring them to a boil, cover and cook for 15 minutes or check the instructions on the package.

 

Vegan Roasted Carrot Soup with Lentils - Two Bowls of Soup with Carrot and Other Ingredients on the Table

 

When the carrots are done, transfer them to a pot together with peeled garlic cloves. Pour warm water, just enough to cover the vegetables. Add spices and bring to a boil. Puree the soup using an immersion blender or a food processor until smooth. Add lentils and mix to combine.

 

Serve in bowls, garnished with parsley and seasoned with salt and pepper to taste. Serve some Naan bread or any other flatbread. Enjoy! Check the full recipe instructions below:

 

This recipe is a part of my vegan Easter recipes collection that also includes vegan Easter brunch recipes, main dishes, sides and desserts. Make sure to check it out!

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Vegan Roasted Carrot Soup with Lentils - Beautiful Overhead with the Dish and All Ingredients
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4.88 from 8 votes

Vegan Roasted Carrot Soup with Lentils

Easy and delicious Vegan Roasted Carrot Soup with lentils and Moroccan spices. This velvety, rich and healthy carrot soup has a perfectly balanced flavor!
Course Soup
Cuisine Middle Eastern
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4 servings
Calories 242kcal

Ingredients

  • 1 kg or 2.2 lbs carrots peeled or not, it's up to you
  • 1 head garlic
  • 1 tablespoon olive oil
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 100 grams or 1/2 cup red lentils
  • 1 teaspoon Ras-el-Hanout
  • 1 teaspoon turmeric
  • 1/2 teaspoon sweet paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1 small red chili pepper (optional, for extra spiciness)
  • 4-5 tablespoons chopped flat-leaf Italian parsley, to garnish
  • Naan bread, to serve (optional)

Instructions

  • Preheat the oven to 200 °C or 400 °F. Cut your carrots in sticks (see notes above). You don't have to peel them but you can. Arrange your carrots on a baking tray in one layer. Cut the top of a head of garlic and put it to the carrots. Drizzle with olive oil, season with salt and pepper. Bake for 25-30 minutes or until golden. They should be tender but not mushy when pierced with a fork.
  • In the meantime, boil red lentils in a medium saucepan. Bring them to a boil, cover and cook for 15 minutes or check the instructions on the package.
  • When the carrots are done, transfer them to a pot together with peeled garlic cloves. Pour warm water, just enough to cover the vegetables. Add spices and bring to a boil. Puree the soup using an immersion blender or a food processor until smooth. Add lentils and mix to combine.
  • Serve in bowls, garnished with parsley and seasoned with salt and pepper to taste. Serve some Naan bread or any other flatbread. Enjoy!

Notes

Store leftover in the fridge fro up to 3 days.
The soup will get thicker over time. Add some warm vegetable broth to thin it up.

Nutrition

Calories: 242kcal | Carbohydrates: 43g | Protein: 9g | Fat: 4g | Sodium: 324mg | Potassium: 1137mg | Fiber: 15g | Sugar: 13g | Vitamin A: 42330IU | Vitamin C: 39.5mg | Calcium: 123mg | Iron: 3.6mg
Tried this recipe?Follow @happykitchen.rocks on Instagram and show me the recipes you are making from my blog using the hashtag #happykitchenrocks!
Vegan Roasted Carrot Soup with Lentils Collage with Text Overlay
Vegan Roasted Carrot Soup with Lentils Collage with Text Overlay
Recipe Rating




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Nora K

Sunday 15th of September 2019

I didn't have Ras-el-Hanout so I replaced that and the turmeric with 1 tsp each of Garam Masala and Japanese Curry powder (which is high in turmeric anyway). I think the final result was probably sweeter than intended, and tasted more like Indian curry than Moroccan-inspired soup, but it was still delicious. I also used a blender and did it in batches since I don't have an immersion blender or a food processor.

Elena Szeliga

Monday 16th of September 2019

Hi Nora, thank you so much for sharing your feedback! I tried this soup with Garam Masala too and I loved it!

Helena

Sunday 5th of May 2019

Carrot soup has been my newest discovery. I've always enjoed creamy soups but never really made a carrot version. Until recently. Can't wait to try your version!

Elena Szeliga

Sunday 5th of May 2019

I'm sure you'll love it if you enjoy creamy soups!

Melissa Bonales

Saturday 20th of April 2019

This was amazing! I used Garam Marsala instead of the Ras-El..... and it was wonderful. I did add a tiny bit of heavy cream because I thought the kids would be more likely to eat it that way. But honestly I wouldn't add it next time because it was such a small amount and most of us really enjoyed the flavors! IT was very filling, which is what my husband was so skeptical about when I told him we were having soup for dinner. Thank you for this recipe!

Elena Szeliga

Saturday 20th of April 2019

Hi Melissa, thank you so much for your lovely feedback! I'm so glad your family enjoyed the recipe! It's one of my favorite FILLING soups. I recently tried it with sweet potatoes and it worked great, too!

Iryna

Tuesday 18th of July 2017

This looks so healthy! I also use turmeric and paprika all the time. I don't know what would we do without spices))

Elena Szeliga

Tuesday 18th of July 2017

Thank you so much, Ira! True that, spices all the way! :)

Kathleen Walker

Wednesday 12th of July 2017

What is ras-el-hanout?

Elena Szeliga

Thursday 13th of July 2017

Hi Kathleen, it's a Middle Eastern spice blend. If you haven't tried it yet, I really encourage you to! You can use it for a variety of dishes, from soups to salads, casseroles and dips. You can order it on Amazon or make it yourself.

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About Elena Szeliga

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Elena Szeliga is the founder of Happy Kitchen.Rocks, where she shares delicious and healthy vegetarian and vegan food, from weeknight dinners to veganized classics and gourmet appetizers. Her recipes have been featured at Better Homes & Gardens, BuzzFeed, Country Living, The Kitchn and Reader’s Digest. Her mission is to help cook easy vegetarian and vegan meals with simple and fresh ingredients. Read more about Elena.

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