Roasted Carrot and Red Lentil Soup with Cumin and Coriander
A warming, earthy soup featuring slow-roasted carrots blended with red lentils and fragrant spices for a hearty, comforting meal. This middle eastern-inspired soups (vegetarian, gluten free) ready in about 60 minutes pairs peeled and chopped carrots, rinsed red lentils, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 230 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 lb, peeled and chopped carrots
- 1 cup rinsed red lentils
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 medium, diced yellow onion
- 3 cloves, minced garlic cloves
- 4 cups vegetable broth
- 2 tbsp fresh lemon juice
- 1 tsp, or to taste salt
- 1/2 tsp black pepper
- 1/4 cup chopped, for garnish fresh cilantro leaves
Instructions
- Step 1: Preheat your oven to 400°F. Toss 1 lb peeled and chopped carrots with 2 tbsp olive oil, 1/2 tsp salt, and 1/2 tsp black pepper, then spread on a baking sheet and roast for 30-35 minutes until tender and caramelized at the edges.
- Step 2: While the carrots roast, heat 1 tbsp olive oil in a large pot over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent. Stir in 3 minced garlic cloves, 1 tsp ground cumin, and 1 tsp ground coriander, cooking for 1 minute until fragrant.
- Step 3: Add 1 cup rinsed red lentils and 4 cups vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer uncovered for 20 minutes until lentils are soft.
- Step 4: Remove the roasted carrots from the oven and add them to the pot. Use an immersion blender to puree the soup until smooth and creamy, or blend in batches in a blender.
- Step 5: Stir in 2 tbsp fresh lemon juice, adjust salt to taste, and warm through for 3 minutes. Serve garnished with 1/4 cup chopped fresh cilantro leaves.
Frequently asked questions
How long does Roasted Carrot and Red Lentil Soup with Cumin and Coriander take to make?
Total time is about 60 minutes (10 min prep + 50 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Roasted Carrot and Red Lentil Soup with Cumin and Coriander?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep peeled and chopped carrots from drying out.
Can I substitute ingredients in Roasted Carrot and Red Lentil Soup with Cumin and Coriander?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Roasted Carrot and Red Lentil Soup with Cumin and Coriander for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Roasted Carrot and Red Lentil Soup with Cumin and Coriander vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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