3-Ingredient Carrot Lentil Soup (V, GF, oil-free)
Cozy up to a bowl of my 3 ingredient, super-velvety carrot and red lentil soup! It is vegan, oil-free, decadent tasting, but only calories per serving.
Servings: 8 servings
Ingredients
- 7 cups 1.75 L water
- 1 and 1/3 pounds 600 g carrots, coarsely chopped or grated
- 1 medium-large onion coarsely chopped
- 3/4 cup split red lentils
- Optional/Adjustable: 3/4 teaspoon fine sea salt more or less to taste
- Options: see notes for ideas for additional seasonings as desired
Instructions
- In a large saucepan, bring the water to a boil. Add the carrots, onion, lentils and salt to pan; return to a boil.
- Reduce to a simmer, partially cover, and cook for 20 to 25 minutes until carrots and lentils are falling apart.
- Transfer soup to a high speed blender (one that can puree hot foods) and puree until smooth. (Alternatively, use an immersion blender, in the pan, to puree until smooth).
- Add more water, as needed, to reach desired consistency.
- Return soup to saucepan and rewarm over low heat.
Notes
Storage: Store the cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.
Flavoring ideas: This soup is wonderful as it is, but it is easy to add additional flavors, too. For example, 1 to 2 teaspoons of any of the following dry spices or herbs along with the salt: curry powder, turmeric, chili powder, smoked paprika, ground cumin, ground ginger, Italian herbs, rosemary, thyme (1/2 to 1 teaspoon), or herbes de Provence.
You can also add a sprinkle of fresh herbs (such as cilantro or parsley, as I did in the photos) or a swirl of sriracha to the finished bowls of soup.
Nutrition
Calories: 108kcal | Carbohydrates: 20.6g | Protein: 5.8g | Fat: 0.5g | Sodium: 201mg | Fiber: 7.6g | Sugar: 4.6g