Carrot, lentil and orange soup

Deliciously spicy – ​​warm yourself up with this great vegetable soup. This carrot, lentil and orange soup is an irresistible flavor combination that will ignite your taste buds. The sweet and earthy notes of carrots, the protein-rich lentils and the tangy orange note create a harmonious balance that is soothing and refreshing at the same time. With every spoonful you will feel a pleasant warmth that is good for your body and soul. Perfectly seasoned with aromatic spices, this soup is a surefire way to satisfy your cravings while nourishing your body with healthy goodness. Treat yourself to this delicious bowl full of goodness and embark on a taste journey that will leave you wanting more.


  • 1 tsp cumin seeds
  • 2 tsp coriander seeds
  • 1 onion chopped
  • 225g carrots diced
  • 75g red lentils
  • 300 ml orange juice
  • 2 tablespoons low-fat natural yogurt
  • freshly chopped coriander for garnish
  • Add a pinch of paprika to garnish
  • 600 ml vegetable broth

Preparation steps

  1. Crush the seeds in a mortar.
  2. Dry fry the crushed seeds in a large skillet for 2 minutes until lightly browned.
  3. Add onions, carrots, lentils, orange juice, broth and spices to the pan.
  4. Bring the mixture to a boil.
  5. Cover the pan and simmer for 30 minutes until the lentils are soft.
  6. Pour the mixture into a food processor in batches.
  7. Process the mixture until smooth.
  8. Return the mixture to the pan.
  9. Heat the soup gently, stirring occasionally.
  10. Adjust seasonings to taste.
  11. Pour the soup into individual serving bowls.
  12. Swirl the yogurt over the top of each bowl.
  13. Scatter chopped coriander leaves and paprika on top.
  14. Serve the soup immediately.

Nutritional Information

92 1g 0g 17g 0g 2g 4g 0.56g

Equipment and tools

  • dulcimer
  • Knife
  • Pot
  • wooden spoon
  • Blender or hand blender

Allergen information

This carrot, lentil and orange soup recipe contains the following allergens:

  • Dairy products: low-fat natural yogurt

Storage and leftovers

Once prepared, store the carrot, lentil and orange soup in an airtight container in the refrigerator. It can be stored for up to 3 days.

If there are any leftovers, they can be warmed up on the stove or in the microwave. If necessary, add a little water or vegetable broth to loosen the soup.

Health Benefits of Carrot, Lentil and Orange Soup

When it comes to nourishing your body with a hearty and nutritious meal, carrot, lentil and orange soup is the perfect choice. Packed with essential nutrients, this soup offers countless health benefits that are as enticing as its flavors.

1. Rich in antioxidants

Carrots, the main ingredient in this soup, are known for their high antioxidant content. They are rich in beta-carotene, a pigment that gives them their bright orange color. The body converts beta-carotene into vitamin A, which supports healthy vision, boosts immune function and promotes healthy skin.

2. Excellent source of fiber

Both carrots and lentils are rich in fiber, which is essential for maintaining a healthy digestive system. A diet rich in fiber prevents constipation, supports regular bowel movements and promotes the growth of beneficial intestinal bacteria.

3. Promotes heart health

This nutritious soup contains ingredients that promote heart health. The soluble fiber found in lentils may help lower cholesterol and reduce the risk of heart disease. Additionally, the cumin and coriander seeds used in this recipe are known for their anti-inflammatory properties, which support a healthy cardiovascular system.

4. Strengthens immunity

The orange juice used in this soup not only provides a refreshing, tangy taste, but also provides a significant dose of vitamin C. Vitamin C is a powerful antioxidant that boosts the immune system and protects against common illnesses like colds and flu.

5. Supports weight management

If you’re watching your weight, you’ll be happy to know that this soup is low in calories and fat. Red lentils, one of the main ingredients, provide a good source of plant-based protein, which can help you feel fuller for longer and curb cravings.

6. Moisturizing and energizing

The combination of orange juice and vegetable broth in this soup ensures that it is not only delicious but also hydrating. Adequate hydration is crucial for maintaining energy levels throughout the day, supporting organ function and promoting healthy skin.

7. Nutrient-rich garnish

This soup is garnished with fresh chopped cilantro, which not only adds flavor but also offers a number of health benefits. Cilantro is rich in antioxidants, vitamins A, C and K, and minerals such as iron and manganese.

So why not whip up a batch of this nutritious Carrot, Lentil and Orange Soup and treat yourself to a bowl full of deliciousness? Your taste buds and body will thank you!

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