Description
Warming Spiced Carrot and Lentil Soup with Feta Crumble blends Mediterranean flavors into a comforting bowl of goodness. Fragrant spices and creamy lentils mingle with sweet carrots, topped with a salty feta crumble that invites you to savor each delightful spoonful.
Ingredients
Scale
Main Ingredients:
- 4 large carrots, peeled and chopped
- 3/4 cup (180 milliliters) red lentils, rinsed
- 4 cups (960 milliliters) vegetable broth
Spices and Aromatics:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional)
- 1/2 teaspoon salt (adjust to taste)
- 1/2 teaspoon black pepper
Finishing Ingredients:
- 1/2 cup (120 milliliters) coconut milk or heavy cream (optional)
- Juice of 1/2 lemon
- 1/4 cup (60 grams) crumbled feta cheese
- Fresh parsley or cilantro, for garnish
Instructions
- Warm olive oil in a generously sized pot over medium heat, gently transforming onions into a translucent, softened state.
- Introduce minced garlic and aromatic spices – cumin, coriander, paprika, and cayenne – allowing them to bloom and release their intense fragrances for approximately 60 seconds.
- Incorporate diced carrots, hearty lentils, rich vegetable broth, and a balanced seasoning of salt and pepper, then elevate the temperature until the mixture reaches a vigorous boil.
- Reduce heat to a gentle simmer, secure the pot with a lid, and allow the ingredients to meld and soften for 20-25 minutes, ensuring carrots and lentils reach a tender consistency.
- Transform the soup’s texture using an immersion blender, creating a velvety smooth consistency. Alternatively, carefully transfer in batches to a standard blender for puréeing.
- Enrich the soup with a luxurious splash of coconut milk or cream, then brighten with a zesty squeeze of fresh lemon juice. Taste and recalibrate seasonings as needed for optimal flavor balance.
- Present the soup piping hot, artfully garnished with crumbled feta cheese and a sprinkle of fresh, vibrant herbs for a final flourish of color and taste.
Notes
- Enhance the soup’s warmth by toasting whole spices before grinding for a deeper, more complex flavor profile.
- Swap coconut milk with Greek yogurt for a tangy, protein-rich alternative that keeps the soup creamy and lighter.
- For a vegan version, replace feta with nutritional yeast or roasted pumpkin seeds to maintain a savory, crunchy topping.
- Prep ingredients in advance and freeze the soup base for quick, nutritious meals during busy weekdays.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Appetizer
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 168 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 7 g
- Saturated Fat: 3 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 5 g
- Protein: 8 g
- Cholesterol: 10 mg