Vegan Carrot and Lentil Soup

A thick and creamy vegan legume based soup generously infused with ground coriander spice. This low fat gluten free soup has a 5 minute prep time and comes together quickly with minimal effort. It's perfect for meal prep lunches and freezer meals. Full of flavor, it also makes a great appetizer.

Course Appetiser

Cuisine Asian

Prep Time 5

Cook Time 30

Total Time 35

Servings servings

Calories 183kcal

Author Charla

Ingredients

2 tablespoon olive oil
A medium onion chopped
1 cup of red lentils (135g) rinsed
3-4 medium sized carrots sliced and peeled (3 cups worth, heaping)
½ cup almond milk (120ml)
4 ½ cups vegetable stock (1 litre)
1 teaspoon ground coriander (2g)
⅛ teaspoon of chilli flakes (0.25g)
salt and black pepper to taste

Instructions

Add the olive oil to a large saucepan on medium heat and proceed to saute the onion until translucent.
Add the lentils, carrots, vegetable stock and almond milk to the large saucepan and bring to a rolling boil.
Reduce the heat to low-medium, stir and season with salt, pepper, ground coriander and chilli.
Stir once more time before covering the saucepan with the lid then simmer for 20 minutes. During that time the carrots and legume will start to break down and soften.
Remove the pan from the stove.
If using a high speed blender, carefully and very slowly pour the ingredients into the blender. Be mindful of any hot splash back. Work in batches if required and puree into a smooth consistency.
For an immersion blender, you can puree everything by hand in the same cooking pan.
Serve accordingly

Instant Pot Version

Switch your instant pot on and select the "saute" button for "5 minutes" and wait for it to display "hot".
Add the olive oil and onion then proceed to saute until soft and translucent.
Quickly add the carrots and red lentils broth and continue to cook for another minute.
Pour in the almond milk, vegetable broth/stock along with ground coriander, chilli flakes, black pepper and pink salt then press the "cancel" button.
Place the lid on and flick the knob to "sealling" then set to pressure cook on high and adjust +/- to 10 minutes.
Once the cooking time is over do a quick release (flick the knob to venting).
Grab your immersion stick or use a blender to puree your soup.
Do a taste test and adjust for additional black pepper and pink salt (if required).

Notes

Suitable for vegans and gluten free lifestyles.

This is a freezer friendly recipe, freeze for up to 3 months in freezer friendly containers.

Cook the soup in a heavy bottom pan. It will hep to distribute the heat more evenly and you are less likely to get hot spots which can burn the soup.

You can use an immersion blender or stand blender to blend the soup. If you use a stand blender, blend it in batches and be careful as it will be very hot.

Blend the soup to your taste. When I made this soup, I pureed everything into a smooth consistency but you can pulse - stop and start if you like yours chunky.

Before serving the soup, season it to your taste. Due to the generous use of stock, I didn't measure the amount salt and pepper I used, I added what I needed accordingly to my preference so please feel free to do the same.

Nutrition