Spicy Carrot and Lentil Soup

🥣 Why We Love This Recipe

• Packed with flavor: We use spices like cumin, cinnamon, paprika and harissa paste to season the base of the soup. Each bite packs just the right amount of spice, and it's extra delicious with flavorful za'atar infused olive oil on top!
• Vegetarian/vegan: Since we use vegetable broth, this spicy carrot and lentil soup is fully vegetarian. It can also be made 100% vegan with nondairy yogurt, which is what we use!
• Meal prep friendly: This spicy carrot and lentil soup stores well in the refrigerator for up to a week, so you can make a big batch on Sunday and enjoy for lunch/dinner all week. (Or, you can freeze and enjoy at a later date!)
• Easy to make: super flavorful doesn't have to mean complicated. This soup comes together quickly and easily in just about an hour!
• Perfect for serving with warm bread: this carrot lentil soup is the perfect soup for dipping bread or warm pita. It's creamy, but still has a bit of texture from the lentils. So good!

🥕 Ingredients

Here's what you'll need to make this spicy carrot and lentil soup:

📋 Ingredient Notes

• Lentils: We used red lentils in this recipe, which soften nicely and purée into a perfectly smooth soup. We would only recommend substituting with yellow lentils if you can't find red lentils. Green, brown or black lentils won't work as an equal substitute and will completely change the texture of this soup.
• Harissa: Harissa is a spicy North African red pepper paste, typically containing dry red chiles, garlic, oil and spices like caraway, smoked paprika and cumin. You should be able to find this in the spice aisle of your grocery store. You can also use a dry harissa seasoning blend instead of a paste.
• Tomatoes: We think using fire roasted tomatoes adds a nice bit of extra flavor, but you can also use regular diced tomatoes if preferred.
• Paprika: You can use either sweet or smoked paprika in this recipe. Both taste great!
• Yogurt: any plain yogurt will work well in this soup, including a thicker greek-style yogurt. (We use a plain nondairy yogurt made from cashews!)
• Za'atar: Za'atar is a spice mixture popular in Mediterranean and Middle Eastern cuisine. It traditionally consists of toasted sesame seeds, sumac, dried oregano, dried thyme, dried marjoram and often salt. It's available as a dried spice mix at many large chain grocery stores. However if you can't find any, you can make your own with this recipe.
  • Za'atar is technically optional in this recipe. We infuse it in olive oil with some salt to use for topping this spicy carrot and lentil soup. Even though it's optional, we highly recommend it – it really takes this soup to the next level!

🔪 Step-by-step Instructions

(1) In a small bowl, stir together za'atar, oil and salt. Set aside until ready to serve. 

(2) Heat oil in a large pot over medium heat. Add onion and sauté for 5-7 minutes. Add in garlic and continue cooking for 2-3 minutes, stirring often. 

(3) Stir in carrots, celery, cumin, salt, paprika, cinnamon, harissa and tomato paste. Stir well and continue cooking for 5 minutes. 

(4) Add in 4 cups of broth, diced tomatoes and lemon juice. Increase heat to high and bring to a boil, then reduce to low and simmer for 25-30 minutes. 

(5) Meanwhile, cook the red lentils in remaining 2 cups of vegetable broth, 1 cup of water and a pinch of salt. Cook according to package directions, until tender, then drain any excess liquid and set aside. 

(6) Transfer the soup to a heat safe blender (or use an immersion blender), add in the yogurt and blend until smooth.

(7) Return to pot and stir in the lentils and cilantro. 

(8 & 9) Serve topped with a swirl of za'atar oil and more yogurt (optional). 

💭 Expert Tips and FAQs

• Za'atar olive oil is completely optional as a topping, but highly encouraged! It's also my favorite thing to dip bread/pita in – it's SO good. You can make a big batch and store it at room temperature for several months!
• Blending the soup: We like to wait to add the cooked lentils until after blending the base of the soup for a little bit of texture and a slightly thicker soup. The lentils will be super soft, so they mix right in. If you want a completely creamy soup, feel free to add the cooked lentils right into the blender.
• Immersion blender vs. regular blender: A regular blender will result in the smoothest, creamiest soup. That said, an immersion blender tends to be an easier option – It saves you from creating an extra dirty dish to wash, and you don't have to transfer the soup to another container to blend. If using a regular blender, just make sure to be careful and let the soup cool a bit, as the steam from hot soup can create pressure in an airtight blender.
• Serve with:
  • Warm, crusty bread or pita
  • Chickpea Fattoush Salad
  • Za'atar roasted parsnips
  • Mediterranean Grilled Tofu
  • Greek Chickpea Salad
• Storage: This spicy carrot and lentil soup is great to make ahead of time. Just store in an airtight container in the fridge and enjoy within a week.
• Freezer storage: you can also freeze this soup for up to 6 months. When ready to enjoy, transfer to the fridge to defrost overnight, then heat gently on stovetop until warmed through.

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