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Hearty Lentil and Carrot Soup with Parmesan Croutons

This healthy lentil soup is so delicious with a rich texture. A perfect comfort soup for those cold winter months. Make it in 30 minutes!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Soup
Servings: 4
Calories: 290kcal
Author: Rose

Equipment

  • sauce pot or Dutch oven

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 large carrots, diced
  • 1 celery stem, diced
  • 2 tbsp tomato paste
  • 1 tsp sweet paprika
  • 1/2 tsp cumin
  • 1/4 tsp turmeric
  • 5 cups vegetable stock/chicken
  • 1 cup red lentils, rinsed and drained
  • 1 bay leaf
  • 1/2 cup organic milk, oat or almond milk
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • garnish with Parmigiano Reggiano and Garlic croutons.

Instructions

  • In a Dutch oven or sauce pot, over medium heat, add olive oil and then add chopped onion. Sauté onion for about 3-4 minutes until softened, add garlic, carrots and celery and sauté for 2-3 minute. Stir in tomato paste, paprika, cumin and turmeric.
  • Add vegetable stock, lentils and the bay leaf. Bring to a boil, then reduce heat to a simmer. Cook for 15-20 minutes with lid partially on. Stirring constantly so the flour doesn’t stick to the bottomand sides of the sauce pot. Reduce heat and simmer for about 20 minutes, stirring occasionally. Cook until the lentils and vegetables are tender. Stir in milk, salt and pepper.
  • Transfer in batches to food processor/blender or use a hand emulsifier and pulse 2-3 times, just enough to create a creamy texture and leaving some of the vegetables and lentils whole. Stir in spinach. Adjust the seasoning if necessary.
  • To make croutons: I used 4 slices of muli-grain sour dough bread and cut into cubes. Add 1-2 tablespoons of Parmigiano Reggiano and 1/4 teaspoon of garlic powder. Mix together with a few drizzles of olive oil. Lay out on a small baking sheet and bake for 15 minutes at 375°F or 190C.  
  • Garnish with Garlic and Parmigiano Reggiano croutons. Sprinkle some extra cheese over the croutons.

Nutrition

Calories: 290kcal | Carbohydrates: 40g | Protein: 14g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 4mg | Sodium: 1567mg | Potassium: 725mg | Fiber: 16g | Sugar: 9g | Vitamin A: 6179IU | Vitamin C: 9mg | Calcium: 91mg | Iron: 4mg