Carrot & Lentil Pureed Soup

Name: Carrot & Lentil Pureed Soup
Prep time: 35 min
Total time: 35 min
Ingredients: 2 tbsps Extra Virgin Olive Oil; 1/2 Yellow Onion (medium, peeled, chopped) 1 Garlic (clove, minced); 4 Carrot (medium, chopped); 3/4 cup Dry Red Lentils (rinsed); 4 cups Vegetable Broth, Low Sodium; 1/2 cup Plain Coconut Milk (from the carton) 1 tbsp Italian Seasoning; Sea Salt & Black Pepper (to taste)

10 steps

Prep:35min

Updated at: Sat, 14 Sep 2024 20:58:53 GMT

Nutrition balance score

Great

Nutrition per serving

Calories291.3 kcal (15%)

Total Fat14.8 g (21%)

Carbs32.9 g (13%)

Sugars6 g (7%)

Protein10.2 g (20%)

Sodium331.7 mg (17%)

Fiber6.3 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 tbspsextra virgin olive oil

0.5Yellow Onion

medium, peeled, chopped

1 loveGarlic

c, minced

4Carrot

medium, chopped

¾ cupDry Red Lentils

rinsed

4 cupsvegetable broth

low sodium

½ cupCoconut Milk

from the carton

1 TbspItalian Seasoning

sea salt

black pepper

to taste

Instructions

Step 1

1. Heat the oil in a large pot over medium heat. Add the onion and sauté for three to four minutes. Add the garlic and sauté for 30 seconds. Add a splash of broth or water if needed so the onions and garlic don't burn.

Step 2

2. Add the carrots, lentils, broth, coconut milk, Italian seasoning, salt, and pepper. Stir to combine and bring to a boil.

Step 3

3. Reduce the heat to low and simmer for 15 to 20 minutes or until the lentils are cooked.

Step 4

4. Remove from the heat and use an immersion blender or a high-powered blender to blend

Step 5

the soup until it is smooth. Divide evenly between bowls and enjoy!

Step 6

Notes

Step 7

Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to three months.

Step 8

One serving is equal to approximately 1 1/2 cups. One serving is equal to approximately 1 1/2 cups.

Step 9

No Coconut Milk: Use cow's milk or any other alternative milk.

Step 10

Consistency: This soup was developed to be a thick consistency. If you'd prefer a thinner consistency, blend additional water or broth while blending until your desired consistency is reached.