Carrot & Lentil Soup Recipe

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Carrot & Lentil Soup
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  1. Place onion, garlic and cumin in a stock pot with 1/2 cup of the vegetable stock. Cook over medium-low heat until onion is soft and translucent.
  2. Add carrots and celery. Stir and cook for a 4-5 minutes (until coated with stock and somewhat soft).
  3. Add remaining 3 1/2 cups of vegetable stock (I like the low-sodium varieties) and 2 cups water. Bring to a boil, then simmer over low heat for 20-30 minutes.
  4. When carrots are softened (easily pierced with a fork), scoop 1-2 cups of soup at a time into a blender or food processor.
  5. Blend until smooth, thick and creamy. Repeat until you have processed all the soup.
  6. Return blended soup into the stock pot and add lentils.
  7. Cook over low to medium-low heat for 20-30 minutes, until lentils are soft.
  8. Refrigerate at this point to serve later, or continue to the next step.
  9. Ladle into soup bowls and add a tablespoon of buttermilk (or cream or sour cream) to each serving. Stir.
  10. Add freshly ground pepper to taste, garnish with parsley or basil (if desired) and serve. You may also add parmesan cheese or other toppings that you like.
  11. Serve with a thick, crusty bread and a side salad.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 690.17 Kcal (2890 kJ)
Calories from fat 10.01 Kcal
% Daily Value*
Total Fat 1.11g 2%
Cholesterol 2.25mg 1%
Sodium 24884.49mg 1037%
Potassium 562.71mg 12%
Total Carbs 136.53g 46%
Sugars 8.17g 33%
Dietary Fiber 8.28g 33%
Protein 6.59g 13%
Vitamin C 8.8mg 15%
Vitamin A 0.7mg 24%
Iron 2.3mg 13%
Calcium 99.4mg 10%
Amount Per 100 g
Calories 162.72 Kcal (681 kJ)
Calories from fat 2.36 Kcal
% Daily Value*
Total Fat 0.26g 2%
Cholesterol 0.53mg 1%
Sodium 5866.91mg 1037%
Potassium 132.67mg 12%
Total Carbs 32.19g 46%
Sugars 1.93g 33%
Dietary Fiber 1.95g 33%
Protein 1.55g 13%
Vitamin C 2.1mg 15%
Vitamin A 0.2mg 24%
Iron 0.5mg 13%
Calcium 23.4mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 13.1
  • 15

Good Points

  • fat free,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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