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Carrot, Orange, and Red Lentil Soup

This vibrant and aromatic soup combines the natural sweetness of carrots with the bright citrus notes of orange and the earthy richness of red lentils. Infused with warm spices like cumin, coriander, and paprika, it delivers a delightful balance of sweet, tangy, and mildly spicy flavors. A staple in Mediterranean and Middle Eastern cuisine, this soup is both nourishing and comforting, making it an excellent choice for a light meal or an elegant starter. The velvety texture is complemented by a dollop of creamy yogurt, fresh parsley, and orange slices, adding layers of freshness and complexity. Perfect for chilly evenings or as a refreshing summer dish when served chilled, this soup is a versatile and wholesome addition to any menu.

Light Lunch | Starter | Mediterranean | Middle Eastern | Gluten Free | Vegetarian | Chilled Soup | Cream Soup | Blender | Immersion Blender | Pot | Carrot | Orange | Red Lentil | Sauteing | Simmering | Comfort Food
Time to complete

Prep

10min

Cook

30min

Wait

0 minutes

Total

40min

Ingredients (Makes 4 portions)

Ingredients

  • 250 g (8.8 oz) carrots, diced
  • ½ tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp sweet paprika
  • ¼ tsp hot paprika
  • ½ tsp ground dried ginger
  • 1 medium onion, finely chopped
  • 80 g (2.8 oz) red lentils
  • 30 ml (2 tbsp) fresh orange juice
  • 600 ml (2 ½ cups) vegetable broth or water
  • 1 tbsp fresh lemon juice
  • 60 ml (¼ cup) olive oil
  • Salt and freshly ground black pepper, to taste

For Serving/Garnishing

  • 250 g (8.8 oz) yogurt of choice
  • Chopped fresh parsley
  • Orange slices
Nutrition Information (per 100g)
  • Calories: 65
  • Fat: 3.5
  • Protein: 2.8
  • Carbohydrates: 7.9
  • Fiber: 2.1
Directions

Sautéing the Aromatics

  • 1. Heat the olive oil in a pot over medium heat. Add the diced carrots, onion, cumin, coriander, sweet paprika, hot paprika, and dried ginger. Sauté for about 5 minutes until fragrant and slightly softened.

Simmering the Soup

  • 2. Add the red lentils, orange juice, and vegetable broth. Bring to a boil, then reduce the heat to low, partially cover the pot, and let it simmer for 25 minutes or until the lentils and carrots are tender.

Blending and Seasoning

  • 3. Using an immersion blender, puree the soup until smooth. Alternatively, blend in batches using a countertop blender. Stir in the lemon juice, season with salt and freshly ground black pepper to taste.

Serving

  • 4. Divide the soup into bowls. Top each serving with 1-2 tablespoons of yogurt, a sprinkle of chopped parsley, and a few orange slices. Serve warm.
Cookix's Secrets

Alternative Cooking Methods

  • Prepare in a slow cooker by combining all ingredients and cooking on low for 4-5 hours.

Alternative Proteins

  • For a protein boost, stir in cooked chickpeas or shredded chicken before serving.

Balancing Flavors

  • Adjust the acidity by adding more lemon juice if you prefer a tangier taste.

Bold Flavor Enhancements

  • Add a pinch of cinnamon or nutmeg for a deeper, warming spice profile.

Healthier Version

  • Replace olive oil with a lighter alternative like avocado oil or reduce the amount for a lower-fat version.

Seasonal Tweaks

  • Use pumpkin or butternut squash instead of carrots for a fall-inspired variation.

Serving Suggestions

  • Pair with crusty bread or pita for a heartier meal.

Texture and Consistency

  • For a chunkier texture, blend only half of the soup and leave the rest with whole lentils and carrots.