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Creamy Carrot Lentil Soup–And a Quick Dinner Idea

Here’s October’s Recipe Redux challenge:

“Orange You Glad It’s Fall?” Markets are plentiful with the orange colors of autumn including pumpkin, carrots, squash, sweet potatoes and even golden beets. Not only are these produce bursting with fall flavors but they are also chocked full of carotenoid antioxidants. Share a favorite orange antioxidant-filled dish with us!

And nothing feels more fall to me than a cup of warm soup!

Fall orange veggies are my favorite. It’s a combination of their color, creamy texture, and subtle sweeteness. I would’ve loved to create a beet or squash recipe (I’ve posted a bunch of those before, so search my blog if you would like), but I’m flying to San Diego in the morning–I’ll still be in there when you read this post–and trying to empty my fridge.

So I figured I’d use this post to make a point:

You can eat your veggies and make a meal at home–even when you don’t have fancy ingredients, haven’t planned in advance, and you’re short on time.

I used fresh large carrots–we always have carrots in our fridge. You can use baby carrots or even frozen ones. I used red lentils so the soup stays orange. Lentils add protein and fiber, both of which keep you satisfied longer. Instead of cream, I used Greek yogurt–less fat and more protein.

The soup is super satisfying. My hubby needed “something solid” though, so we paired it with a tuna melt sandwich. 100% whole wheat bread, canned tuna, red onions, a teaspoon of mayo, basil, lemon juice, and a slice of cheese.

So there you have it. Ingredients that are very likely to be in your pantry, fridge, or freezer. And if you don’t have something, like red onions, you can skip them or use onion powder. And the pressure cooker is your friend when time is a luxury.

And since I need to finish packing, I wasn’t able to take many pictures. But I can say for sure, I had a hearty healthy fall dinner.

5.0 from 1 reviews
Creamy Carrot Lentil Soup--And a Quick Dinner Idea
Prep time
Cook time
Total time
Creamy carrot and red lentil soup. Simple few ingredients, yet so much flavor and nutrition
Recipe type: Soup
Serves: 4
  • 4 large carrots, peeled and cut into 3 large pieces
  • 1½ c red lentils, washed
  • ½ tsp salt
  • ½ tsp pepper
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • 1 c chicken or vegetable broth, at room temperature
  • 1 c Greek Yogurt
  • Fresh lemon juice
  • Chopped fresh basil
  1. Place the carrots and lentils in a pressure cooker. Cover with water. Pressure cook for 7 minutes.
  2. Make sure all the steam is released before you open the pressure cooker. Place the cooked carrots and lentils in a blender. Add the salt, pepper, cinnamon, nutmeg, and chicken broth. Blend until smooth.
  3. Add the Greek yogurt and pulse until it's mixed in well.
  4. Serve immediately with lemon juice or lemon wedge. Drizzle lemon and garnish with basil before eating.


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  • Michael October 23, 2013, 1:24 pm

    And yet another recipe that brings back good memories of Indian food. I’ve really been wondering what to do with all the lentils in my kitchen. Thanks for the inspiration!

    • Nour Zibdeh January 6, 2014, 9:46 am

      Thanks Michael! Indian food is very delicious!