Carrot and lentil soup
Carrot and lentil soup (blended) is a hearty, velvety soup made by simmering carrots, lentils, and aromatics like onion and garlic, then blending it until smooth. It typically features vegetable or chicken broth and warming spices such as cumin or ginger. This comforting dish has roots in various cuisines, from Middle Eastern to European home cooking, and is valued for its simplicity and nourishing qualities.
🍽️ Nutrition at a glance
It's a balanced, plant-forward dish that's moderate in carbohydrates from the lentils and carrots, low in fat, and provides a good amount of plant-based protein and dietary fiber. Key nutrients include vitamin A from the carrots, iron and folate from the lentils, and various minerals, with a typical serving containing around 200-250 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 2 g |
| Fiber | 10 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Potassium | 600 mg |
| Iron | 4 mg |
| Vitamin A | 12000 IU |
| Folate | 180 mcg |
| Manganese | 1.2 mg |
| Vitamin C | 8 mg |
| Magnesium | 45 mg |
| Phosphorus | 200 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a prime example of a 'peasant food' turned modern staple, showcasing how humble, shelf-stable ingredients like lentils can create a deeply satisfying and nutritious meal. Nutritionally, the blending process increases the bioavailability of beta-carotene from the carrots, making it an excellent and easily digestible source of this antioxidant.
