Creamy Carrot, Red Lentil and Orange Soup with Toasted Cumin
An original, comforting soup where sweet carrots are balanced with red lentils, fresh orange notes, and the aromatic depth of toasted cumin. Creamy texture without dairy, finished with pumpkin seeds and parsley for contrast.
Ingredients
- 600 g carrots (peladas and sliced)
- 140 g red lentils (enjuagadas)
- 180 g yellow onion (chopped)
- 12 g garlic (chopped)
- 30 ml olive oil
- 6 g cumin seeds
- 2 g sweet paprika
- 1000 ml vegetable broth
- 120 ml orange juice (freshly squeezed)
- 4 g orange zest
- 6 g salt (or to taste)
- 1 g black pepper (freshly ground)
- 30 g pumpkin seeds (for terminar)
- 10 g fresh parsley (chopped for terminar)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
No declared allergens
Instructions
- 1
1. Preheat the oven to 220 °C / 425 °F. Toss the carrots with 15 ml (1 tbsp) olive oil, half the salt, and a pinch of black pepper. Spread on a tray and roast for 20 minutes, until tender and lightly golden.
- 2
2. Meanwhile, heat a large pot over medium heat. Add the remaining 15 ml (1 tbsp) olive oil and the cumin seeds. Toast for 30 to 45 seconds, until fragrant.
- 3
3. Add the chopped onion and cook for 6 to 8 minutes, stirring occasionally, until softened. Add the garlic and sweet paprika, and cook 1 minute more.
- 4
4. Add the rinsed red lentils, vegetable broth, remaining salt, and black pepper to the pot. Bring to a boil, reduce the heat, and simmer gently for 15 minutes.
- 5
5. Add the roasted carrots, orange juice, and orange zest. Cook for 5 more minutes so the flavors meld.
- 6
6. Blend the soup with an immersion blender or upright blender until very smooth and creamy. If it is too thick, add a little more broth or hot water and adjust salt and pepper.
- 7
7. In a small dry skillet, toast the pumpkin seeds over medium heat for 2 to 3 minutes, stirring, until crunchy and fragrant.
- 8
8. Serve the soup hot and finish each portion with toasted pumpkin seeds and chopped fresh parsley.
Chef tips
For an even silkier texture, blend the soup for at least a full minute. If you prefer a brighter citrus note, add a little extra orange zest right at the end.
Substitutions
You can replace the parsley with fresh cilantro. Pumpkin seeds can be swapped for sunflower seeds if preferred. If you do not have cumin seeds, use 1 tsp ground cumin and add it with the paprika.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageT-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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