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Bowl of Spicy Sesame Carrot Soup with Red Lentils, garnished with fresh cilantro and a drizzle of sesame oil, served with crusty bread on a wooden table.

Spicy Sesame Carrot Soup with Red Lentils – Vegan Soup Recipes

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5 from 1 review

  • Author: Noah Wilson
  • Total Time: 50 minutes
  • Yield: 4-6 1x
  • Diet: Vegan

Description

This bold and flavorful soup combines the sweetness of carrots with the earthiness of lentils, the nuttiness of tahini, and a hint of heat from cayenne. It’s a nutrient-dense, satisfying bowl that’s perfect for chilly evenings. #vegan soup recipes

Ingredients

Scale
  • 2 medium carrots, chopped
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • 1 cup red lentils, rinsed
  • 4 cups vegetable stock
  • 2 tablespoons tahini
  • 2 tablespoons toasted sesame oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions

  1. Sauté the Aromatics: Heat the olive oil in a big pot over medium heat. Add the onion and garlic and cook until softened about 5 minutes.Heat olive oil in a big pot over medium heat. Add onion and garlic, cooking until softened, about 5 minutes.
  2. Add Spices and Vegetables: Stir in carrots, cumin, coriander, turmeric, and cayenne. Cook for 5 minutes, letting the spices toast and release their aroma.Stir in carrots, cumin, coriander, turmeric, and cayenne. Cook for 5 minutes, letting the spices toast and release their aroma.
  3. Simmer with Lentils and Stock: Add lentils, vegetable stock, and tahini. Bring to a boil, then reduce the heat to low and simmer for 25-30 minutes until the carrots and lentils are tender.Add lentils, vegetable stock, and tahini. Bring to a boil, then reduce the heat to low and simmer for 25-30 minutes until the carrots and lentils are tender.
  4. Blend and Season: Puree the soup with an immersion blender until it’s smooth. Stir in sesame oil, season with salt and pepper, and adjust the spice level as desired.
  5. Serve and Garnish: Ladle the soup into bowls, garnish with fresh cilantro, and serve with crusty bread or crackers.Ladle into bowls, garnish with fresh cilantro and serve with crusty bread or crackers.

Notes

Balance the Heat: Adjust the spice level to your taste by adding more or less chili paste or red pepper flakes. For a milder version, omit these entirely and rely on the carrots’ natural sweetness.

Toast the Sesame: Toast the seeds lightly before blending or garnishing to enhance their nutty flavor. This small step can elevate the dish significantly.

Blending Tips: For the smoothest consistency, use an immersion blender directly in the pot or transfer the soup in batches to a high-speed blender. Be cautious when blending hot liquids!

Customize the Texture: For a chunkier soup, blend only half and leave some of the lentils and carrots intact for added texture.

Garnish with Flair: A drizzle of sesame oil and a sprinkle of fresh cilantro or scallions add freshness and depth. Crushed peanuts or crispy chickpeas also make excellent toppings for crunch.

Meal Prep-Friendly: This soup stores well in the fridge for up to 5 days or in the freezer for up to 3 months. The flavors deepen over time, making it even better the next day.

Serve with Complements: To make this soup a satisfying, complete meal, pair it with crusty bread or a side of steamed rice.

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Vegan Soups
  • Method: Simmer and Blend
  • Cuisine: Asian-Inspired

Nutrition

  • Serving Size: 1
  • Calories: 245 kcal
  • Sugar: 9g (from carrots and natural sources)
  • Sodium: 500mg
  • Fat: 9g
  • Saturated Fat: 1.5g
  • Carbohydrates: 30g
  • Protein: 10g
  • Cholesterol: 0mg

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