Silky Carrot Lentil Soup with Ginger & Citrus Gremolata

Michelle Davis

Red lentils and carrots simmer with ginger and warm spices until completely tender, then blend into a smooth, coconut-milk-enriched soup. A citrus-parsley gremolata stirred in at the end adds brightness, and toasted pepitas provide a finishing crunch. The soup is ready in about 45 minutes.

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Prep Time 20

Cook Time 40

Total Time 1

Course Soup

Cuisine Mediterranean

Servings bowls

Calories 392 kcal

Equipment

5–6 qt Dutch oven or heavy pot with lid
Chef's knife
Cutting board
Vegetable peeler
Measuring cups and spoons
Fine mesh strainer
Wooden spoon or heatproof spatula
Immersion blender or countertop blender
Microplane or citrus zester
Small bowl (for gremolata)
Skillet or sheet pan (for toasting pepitas)
Ladle
Citrus juicer (optional)

Ingredients

For the Soup:

2 tbsp extra-virgin olive oil cold-pressed; fruity style preferred
1 large yellow onion, small dice about 10 oz; choose firm, heavy onions
1 tbsp fresh ginger, finely minced choose juicy, young ginger for best aroma
4 cloves garlic, thinly sliced fresh, firm cloves for clean flavor
1 ½ tsp ground cumin freshly ground if possible
1 tsp ground coriander warm, citrusy; freshly ground preferred
½ tsp ground turmeric for color and earthiness
½ tsp smoked paprika (optional) adds gentle smokiness
2 tbsp tomato paste double-concentrated preferred (e.g., Mutti)
2 lb carrots, peeled and cut into 1/2-inch coins sweet, firm carrots; winter varieties are ideal
1 cup red lentils, rinsed split red lentils (masoor dal)
6 cups low-sodium vegetable broth warm if possible
1 piece bay leaf dry bay for a clean herbal note
1 tsp kosher salt plus more to taste; Morton measure
½ tsp freshly ground black pepper adjust to taste
1 cup unsweetened full-fat coconut milk shake can well
1 tbsp fresh lemon juice added at the end for brightness

For the Gremolata & Garnish:

½ cup flat-leaf parsley, finely chopped packed
1 tsp lemon zest from 1 lemon; microplaned
1 tsp orange zest (optional) adds floral sweetness
1 tbsp extra-virgin olive oil to bind the gremolata
¼ tsp flaky sea salt adjust to taste
⅓ cup raw pepitas (pumpkin seeds) toast for crunch
¼ tsp red pepper flakes or chili oil (optional) for a gentle heat
2 tbsp coconut milk or unsweetened coconut yogurt (for swirl, optional) room temperature for easy swirling

Instructions

Mise En Place (about 20 minutes, prep): Rinse the red lentils in a fine-mesh strainer until the water runs clear. Peel and slice the carrots into 1/2-inch coins. Dice the onion small; thinly slice the garlic; finely mince the ginger. Measure out the spices and tomato paste so they’re ready to go.
Sweat Aromatics (8 minutes, cook): In a 5–7 qt Dutch oven over medium heat, warm 2 tbsp olive oil. Add the onion and 1/2 tsp of the kosher salt. Cook, stirring occasionally, until translucent with lightly golden edges, about 8 minutes. If edges brown too fast, lower the heat.
Bloom Spices (1 minute, cook): Stir in the garlic and ginger and cook 30 seconds. Add cumin, coriander, turmeric, and smoked paprika; stir constantly for 1 minute until very fragrant—you should smell warm, citrusy notes from the coriander.
Caramelize Tomato Paste (2 minutes, cook): Push the aromatics aside, add tomato paste to the hot spot, and cook, stirring and scraping, until it darkens to brick red and sticks slightly, 2 minutes. If it catches, deglaze with a tablespoon of broth and scrape up the fond (the flavorful browned bits).
Coat Carrots & Lentils (1 minute, cook): Add the carrots and rinsed lentils; stir 1 minute to coat well in the aromatics and spices.
Simmer Gently (22 minutes, cook): Pour in the vegetable broth, add bay leaf, the remaining salt, and black pepper. Bring to a boil over medium-high heat, then reduce to a gentle simmer around 185–200°F (85–93°C). Partially cover and cook 22 minutes, stirring occasionally, until the lentils are tender and the carrots are quite soft.
Enrich (4 minutes, cook): Stir in the coconut milk and simmer 4 minutes more to marry flavors. Remove and discard the bay leaf.
Blend Silky (2 minutes, cook/off heat): Off the heat, blend with an immersion blender for about 2 minutes until perfectly smooth and velvety. For a countertop blender, work in batches, vent the lid, cover with a towel, and blend carefully. For a rustic texture, blend only half and return to the pot.
Make Gremolata (5 minutes, parallel): While the soup simmers in Step 6, combine parsley, lemon zest, orange zest (if using), olive oil, and flaky salt in a small bowl. Toss to glisten. This step is done during the simmer and does not add to the total cook time.
Toast Pepitas (5–7 minutes, parallel): Toast pepitas in a dry skillet over medium heat, tossing, until they pop, puff, and turn golden, 5–7 minutes. Alternatively, bake on a sheet pan at 325°F (165°C) for 6–8 minutes. Do this during Step 6 so it doesn’t add to the total cook time.
Finish & Balance (1–5 minutes): Stir in lemon juice. Taste and adjust salt, pepper, and acidity. If needed, thin with a splash of hot water or broth for desired consistency. Ladle into warm bowls.

Notes

Michelle’s Tips:

Control the Heat: Harissa varies by brand. Start with 2 tbsp for mild and increase to 3 tbsp or more for a bolder kick.
Salt Smartly: Diamond Crystal kosher salt is lighter than Morton. If using Morton, reduce slightly to avoid oversalting.
Maximize Browning: Preheat the sheet pan for 5 minutes; adding the vegetables to a hot pan jump-starts caramelization.
Staging Option: For extra-crisp zucchini and peppers, roast carrots, cauliflower, and onion for 10–12 minutes first, then add zucchini and peppers for the remaining 20 minutes.+
Substitutions: Use sweet potato or butternut in place of carrots; broccolini for cauliflower; agave for maple syrup; lime for lemon. For gluten-free diners, confirm your harissa and tahini are certified GF.
No Microplane? Finely mince the garlic and smash with a pinch of salt to a paste with the side of your knife.

Nutrition

Calories: 392kcalCarbohydrates: 44gProtein: 13gFat: 20gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.002gSodium: 647mgPotassium: 1076mgFiber: 17gSugar: 12gVitamin A: 25891IUVitamin C: 24mgCalcium: 104mgIron: 5mg

Keyword Carrot Lentil Soup, Dairy-Free, Gluten-free, meal prep, One-Pot, red lentil, Vegan Soup, Weeknight

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