Silky Roasted Carrot, Tomato and Red Lentil Soup with Mint Yogurt and Cumin Chickpeas
An original, comforting soup of roasted carrots and tomatoes, blended with red lentils for a silky texture, then finished with spiced chickpeas and a swirl of fresh mint yogurt.
Ingredients
- 500 g carrots (peladas and cut en trozos)
- 400 g roma tomatoes (cut por the mitad)
- 150 g yellow onion (in wedges)
- 4 cloves garlic (2 for roasting and 2 chopped)
- 45 ml olive oil (divided)
- 5 g ground cumin (divided)
- 2 g sweet paprika
- 90 g red lentils (enjuagadas)
- 900 ml vegetable broth (hot)
- 240 g cooked chickpeas (escurridos)
- 120 g plain yogurt
- 10 g fresh mint (chopped fina)
- 15 ml lemon juice
- 6 g salt (or to taste)
- 1 g black pepper (freshly ground)
- 120 ml water (solo si hace falta ajustar the textura)
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
Instructions
- 1
1. Preheat the oven to 220 °C / 425 °F. Place the carrots, tomatoes, onion, and 2 garlic cloves on a sheet pan. Add 2 tablespoons (30 ml) olive oil, 1 teaspoon cumin, the sweet paprika, 1/2 teaspoon salt, and the black pepper. Toss well to coat everything.
- 2
2. Roast the vegetables for 25 minutes at 220 °C / 425 °F, stirring once halfway through, until the carrots are tender and the tomatoes are deeply concentrated.
- 3
3. Meanwhile, heat a large pot over medium heat with 1 tablespoon (15 ml) olive oil. Add the 2 chopped garlic cloves and cook for 30 seconds without letting them burn. Stir in the rinsed red lentils and vegetable broth, bring to a boil, then simmer for 12 minutes until the lentils are very tender.
- 4
4. In a bowl, mix the plain yogurt with the chopped fresh mint, lemon juice, and a pinch of salt. Chill until needed.
- 5
5. Pat the cooked chickpeas very dry with paper towels. Toss them with the remaining 1 teaspoon cumin and a pinch of salt. Cook them in a skillet over medium heat for 5 minutes, stirring often, until golden and fragrant.
- 6
6. Transfer the roasted vegetables to the pot with the cooked lentils, including the pan juices. Blend until completely smooth. If the soup feels too thick, add up to 120 ml / 1/2 cup water. Taste and adjust with the remaining salt if needed.
- 7
7. Warm the soup for 2 more minutes over low heat, without letting it boil vigorously. Serve the soup hot with a spoonful of mint yogurt and a portion of cumin chickpeas over each bowl.
- 8
8. If desired, finish with extra mint leaves and a little more black pepper before serving.
Chef tips
For an even smoother texture, pass the soup through a fine sieve after blending. Dry the chickpeas thoroughly so they brown better in the skillet.
Substitutions
You can swap the mint for parsley or cilantro. If you prefer not to use yogurt, serve the soup with only the spiced chickpeas; in that case it will be dairy-free.
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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