Savor the Warmth of Sesame Carrot Soup: A Nourishing Bowl

Discover the comforting flavors of Sesame Carrot Soup, a vegan and gluten-free delight packed with nutrients and warmth.

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Prep Time 20

Cook Time 30

Total Time 50

Servings: 4 bowls

Course: Soups

Cuisine: Gluten-Free, Vegan

Calories: 220

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Soup Base

2 tablespoons sesame oil Adds a toasty, nutty base note that enhances flavor.
1 medium onion Brings natural sweetness; sauté until translucent.
3 cloves garlic Boosts the dish with its pungent and savory depths.
1 tablespoon grated ginger Lends a bright, zesty kick.
1 teaspoon ground cumin Introduces earthy, slightly smoky notes.
1 teaspoon ground coriander Infuses delicate citrus fragrance.
pinch crushed red pepper flakes Adds gentle heat; adjust to taste.

For the Creamy Texture

1 cup red lentils Provides creaminess and protein.
4 cups sliced carrots Adds natural sweetness and color.
6 cups vegetable broth The liquid foundation for the soup.

For the Flavor Boost

2 tablespoons soy sauce or tamari Adds umami and saltiness.
1 tablespoon rice vinegar Brightens the soup.
to taste salt Essential seasoning.
to taste pepper Essential seasoning.

For Garnish

2 tablespoons toasted sesame seeds Adds crunch and visual appeal.
to taste cilantro Adds freshness as a garnish.
1 lime lime wedges Provides personalized acidity.

Equipment

Large Pot
immersion blender

Method

Cooking Steps

In a large pot, heat 2 tablespoons of sesame oil over medium heat. Add one diced onion and sauté for about 5 minutes until translucent and fragrant.
Add 3 minced garlic cloves, 1 tablespoon of grated ginger, 1 teaspoon each of ground cumin and ground coriander, along with a pinch of crushed red pepper flakes. Sauté for about 2 minutes.
Stir in 1 cup of red lentils and 4 cups of sliced carrots, ensuring everything is well-coated. Cook for an additional 2 minutes.
Pour in 6 cups of vegetable broth and bring to a boil. Reduce heat to low, cover, and let it simmer for 25-30 minutes.
Once tender, remove from heat and allow to cool slightly. Puree the soup until smooth using an immersion blender.
Return to pot, stir in 2 tablespoons of soy sauce and 1 tablespoon of rice vinegar. Season with salt and pepper to taste. Gently reheat.
Ladle into bowls and garnish with toasted sesame seeds, fresh cilantro, and lime wedges.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 38gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 550mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 250IUVitamin C: 25mgCalcium: 4mgIron: 15mg

Notes

Monitor cooking times closely to avoid overcooking lentils and carrots. Serve with crusty bread or salad.

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