French Carrot Lentil Soup
Warm up with this aromatic, you-won't-believe-it's-good-for-you, quintessentially French soup. This vibrant, hearty soup blends earthy lentils with sweet carrots and aromatic herbs for a nourishing meal. It's packed with plant-based protein and fiber to keep you satisfied while supporting your body’s natural cycles and overall well-being.
Equipment
- dutch oven
- immersion blender or blender
- sheet pan
Ingredients
- 6 carrots about 1 1/2 to 2 lbs
- 2 tbsp olive oil extra virgin
- 1 yellow onion sliced
- 4 stalk celery diced
- 2 cloves garlic minced
- 2 cups red lentils
- 8 cups vegetable stock
- 2 bay leaves
- 1 tbsp Herbes de Provence
- 1/2 tsp smoked paprika
- 1/2 tsp sea salt
- 1/2 tsp black pepper freshly ground
Garnish
- 1/4 cup coconut milk or coconut cream
Optional
- bread
Instructions
- Preheat the oven to 400˚F.
- Peel the carrots. Cut off the ends and roughly chop them into pieces that are approximately the same (about 1 1/2 to 2 inches).6 carrots
- Add chopped carrots to a sheet pan with 1 Tbsp olive oil. Toss to coat and season with salt and pepper.2 tbsp olive oil
- Roast carrots for 30 minutes, flipping halfway through cooking.
- While carrots are roasting, peel and slice one yellow onion. Wash and dice celery stalks. Peel and mince 2 cloves of garlic.1 yellow onion, 4 stalk celery, 2 cloves garlic
- Once carrots are finished roasting, start assembling the soup. Add remaining olive oil to a Dutch oven and heat over medium-low heat.
- Once hot, add onion and celery. Sauté until softened, about 4 to 5 minutes. Add garlic and cook for another 30 seconds to 1 minute, until fragrant.
- Stir in roasted carrots, red lentils, vegetable stock, bay leaves, herbes de provence, smoked paprika, salt, and pepper. Bring to a boil over medium-high heat. Reduce heat to low and simmer and cover for 30 minutes until the lentils are cooked through.8 cups vegetable stock, 2 bay leaves, 1 tbsp Herbes de Provence, 1/2 tsp smoked paprika, 1/2 tsp sea salt, 1/2 tsp black pepper, 2 cups red lentils
- Remove bay leaves. Use an immersion blender to puree vegetables and lentils until the soup is completely smooth. If you don't have an immersion blender, you can puree the soup in batches in a blender.
- Serve warm with a drizzle of coconut milk or coconut cream. Pair with your favorite whole grain/gluten free bread, and enjoy!1/4 cup coconut milk, bread
Nutrition
Calories: 339kcalCarbohydrates: 52gProtein: 17gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 1539mgPotassium: 912mgFiber: 21gSugar: 8gVitamin A: 11112IUVitamin C: 9mgCalcium: 90mgIron: 6mg