Creamy carrot and red lentil coconut curry soup
I’ve been getting a fair few requests for easy, weeknight meals that pack a flavor punch yet are super simple to pull together. Challenging? Oh yeah. Doable? You bet. As I learn how to work with a variety of flavors and spices more and more, my ultimate goal is to make dishes that are easy, approachable and healthy. Because, let’s be honest, we all want it all and that’ the only way most of us have time to cook these days.
So, here it begins. This creamy carrot, bell pepper and red lentil soup is spiced with only a touch of fennel seeds and Madras curry powder. Carrots and bell peppers are one of my favorite vegetable combinations in soup because they add this incredible sweetness along with so many nutrients. Red lentils are also perfect for soups because they cook quickly, add a ton of protein and dissolve into a creamy base. Fennel seeds add a touch of a different kind of sweetness, an anise-kind of sweetness, while the dark yellow Madras curry powder for me is the perfect curry combo without having to pull out a bagillion other spices.
This soup has become a bi-weekly staple at my house. It’s one my daughter devours and my husband also loves along with another protein or simple salad.
I try use ingredients that are easy to find, but maybe ones that many people aren’t so familiar with. That’s what I think keeps dinner interesting. I would love to get your feedback or a even a challenge to make a recipe with an ingredient you’re really curious about, but don’t know what to do with. Leave a note in the comments or shoot me an email in the contact section. Hit me with your best shot!
Creamy, slightly sweet and tangy from the lime and coconut milk, this carrot and lentil soup is light, yet so filling and rich in protein. The curry powder adds just the right amount of spice for this dish, which can be served either warm or chilled for a summer lunch or dinner alongside a little green salad. Omit the yogurt garnish at the end to make this entirely vegan.
SERVES 2 AS A MEAL (4 AS A SIDE)
This recipe requires an immersion blender. If you only have a regular blender, that’s totally fine, just make sure the soup is cool enough to handle before you start pureeing. If your soup seems too thick, there’s no harm in adding little more coconut milk or water to thin it out. Just adjust with more salt after you add more liquid.
2 tablespoons coconut oil
1 yellow onion, chopped
1 bunch carrots (4-5), chopped
1 red bell pepper, chopped
1 garlic clove, minced
1 teaspoon fennel seeds
1 tablespoon madras curry powder
¼ cup red lentils, rinsed
4 cups vegetable stock
1 14-ounce can coconut milk
1 lime, juiced
Freshly ground black pepper
¼ cup yogurt
¼ cup sunflower seeds
Small bunch parsley, chopped
- 1. In a large sauce pot over medium heat, warm the coconut oil until melted. Add the onions, carrots, bell peppers and a couple pinches of salt. Cook, stirring occasionally, until all the vegetables are soft and starting to caramelize, 10 to 12 minutes.
- 2. Add the garlic, fennel seeds and curry powder and cook until it’s starts to smell fragrant, 1 to 2 minutes.
- 3. Add the lentils and stock. Bring to a boil, then reduce to a simmer and cook until the lentils are soft and falling apart when stirred, 20 to 25 minutes.
- 4. Once the lentils and vegetables are all very soft and falling apart, stir in the coconut milk, 1 tablespoon of the lime juice and freshly ground black pepper, to taste.. Add salt to taste and add more lime if you think it needs more tang.
- 5. Remove from the heat and let cool slightly. Using an immersion blender (or regular blender), puree the soup until smooth.
- 6. Spoon into bowls and garnish with the yogurt, sunflower seeds and parsley.