Curried Carrot and Red Lentil Soup

Hello!  I hope all is well and you are enjoying this beautiful Fall season.  We actually had a low of 29 last night so it felt like winter to me!  Fortunately it still warms up during the day, with full sun and blue skies.  It is beautiful.  Last weekend my mom came to town to join me for a morning at Reynolda House (one of my favorite places in Winston-Salem) for a reading and book signing by Vivian Howard of A Chef's Life fame.  If you haven't watched her show about the food of NC, her family, and their adventures running restaurants in Eastern NC, I highly recommend it.  It is educational, entertaining, inspiring, and sometimes laugh-out-loud funny.  She came to town for a fund raiser for Reynolda House and to promote her new cookbook/storybook, Deep Run Roots. We were fortunate to get a seat right next to the table where she and her family sat.  For the presentation, she talked about her life,  her book, and read a couple of stories.  It was excellent. The decorations were all fruits/vegetables from local farms, and (I read in the paper) were all donated afterward to local food banks. Here are some photos from our morning. 

We each got a copy of the book and a really nice gift box from Lowe's Foods, which is a regional grocery store chain headquartered here in Winston-Salem. Apples, sweet potatoes, and honey (all local) and a few other goodies. We also had a ticket for the museum.  It was such a nice day. 

My recipe for this post is another soup.  It is just that time of year.  Soup is such a winner of a food. It is nourishing and hydrating, and warms you up when the weather is chilly.  This version is a good way to get a nice big dose of orange vegetable (carrots) with the filling protein from lentils. Once again it's flavored with Indian spices but this one uses curry, which is a pre-made blend of spices.  The flavor of your soup will vary based on the curry powder you buy.  Some are spicy and some are not.  Just chose what you like.  You can puree this soup a lot to make it very smooth or leave it a little chunky like I did.  Cook's choice!  I do hope you will try it.  It's perfect for this cool weather. Enjoy! 

Curried Carrot and Red Lentil Soup

by Catherine Craig

Prep Time: 10 minutes

Cook Time: 1 hour 15 minutes

Keywords: soup/stew gluten-free vegan vegetarian carrots lentils Indian fall winter

Ingredients (6 servings)

  • 2 Tbsp olive oil or coconut oil
  • 1 onion, chopped
  • 3 garlic cloves, chopped
  • 2 Tbsp fresh ginger, minced
  • 8 large carrots, washed and chopped (no need to peel)
  • 1 cup red lentils, sorted and rinsed
  • 1 Tbsp curry powder
  • 1 1/2 tsp ground black pepper
  • 1/4 tsp red pepper flakes
  • 8 cups vegetable broth or water (or a combination)
  • 2 tsp sea salt
  • handful of fresh cilantro, chopped
  • juice of 1 lime


Heat a large soup pot over medium heat. Add the oil, heat for about 30 seconds, and then add the onion. Saute for 5 minutes or until softened.

Add the garlic, ginger, curry, red pepper, and black pepper. cook for about 20 seconds.

Add the carrots, lentils, broth, and salt.

Bring to a boil, reduce heat to low. Cover, and simmer for 40 minutes to one hour, until the lentils are cooked and the carrots are tender.

Using an immersion blender, puree the soup to your desired consistency. Alternately, you can puree in batches in the blender.

Stir in the cilantro and lime juice. Taste for seasoning and adjust with salt as needed.

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