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–+ servings
Sesame Carrot Soup

Savory Sesame Carrot Soup for a Cozy, Healthy Meal

This Sesame Carrot Soup is a delicious vegan and gluten-free option, perfect for a cozy meal.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Soups
Cuisine: Healthy, Vegan
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Sesame Oil Provides a toasty, nutty base note; feel free to substitute any neutral oil if needed.
  • 1 medium Onion Adds natural sweetness and complexity; shallots work as a milder alternative.
  • 3 cloves Garlic Delivers pungent savory depth; omit if you prefer a milder flavor.
  • 1 tablespoon Fresh Ginger Brings warmth and brightness; ground ginger can serve as a quick substitute.
  • 1 teaspoon Ground Cumin Imparts earthy notes to the soup; coriander can be swapped in for a different flavor profile.
  • 1 teaspoon Ground Coriander Rounds out the flavor; simply omit if you don't have it on hand.
  • 0.5 teaspoon Crushed Red Pepper Flakes Introduces a gentle heat; adjust based on your spice preference.
  • 1 cup Red Lentils Adds creaminess and protein; yellow lentils are a good alternative.
  • 4 medium Carrots Provide sweetness and vibrant color; zucchini works well for a lower-carb swap.
  • 4 cups Vegetable Broth Forms the liquid base for the soup; homemade or store-bought is great.
  • 2 tablespoons Soy Sauce or Tamari Adds umami richness; use tamari to ensure the dish remains gluten-free.
  • 1 tablespoon Rice Vinegar Brightens the flavors; apple cider vinegar can be a suitable substitute.
  • to taste Salt Essential seasoning for balance; adjust according to your taste preferences.
  • to taste Pepper Essential seasoning for balance; adjust according to your taste preferences.
  • 2 tablespoons Toasted Sesame Seeds Add a delicious crunch; omit for a nut-free version.
  • 1 bunch Fresh Cilantro Lends a burst of herbal freshness; you can use parsley if you prefer.
  • 1 lime Lime Wedges Adds a tangy acidity when served; lemon is a fine substitute.

Equipment

  • large pot
  • immersion blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of sesame oil over medium heat. Once shimmering, add 1 diced onion and sauté for about 5 minutes, or until translucent and softened.
  2. Stir in 3 minced garlic cloves, 1 tablespoon of grated ginger, 1 teaspoon of ground cumin, 1 teaspoon of ground coriander, and ½ teaspoon of crushed red pepper flakes. Cook for about 2 minutes, or until fragrant.
  3. Add 1 cup of rinsed red lentils and 4 sliced carrots to the pot, ensuring they are well coated with the spice mixture. Stir everything together, and let it sauté for an additional 2 minutes.
  4. Pour in 4 cups of vegetable broth, bringing the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 25 to 30 minutes, or until the lentils and carrots are tender.
  5. Allow the soup to cool slightly for about 5 minutes, then use an immersion blender to puree the soup until smooth and creamy.
  6. Stir in 2 tablespoons of soy sauce or tamari along with 1 tablespoon of rice vinegar. Season with salt and pepper to taste, adjusting as needed.
  7. Ladle the hot soup into bowls and garnish with toasted sesame seeds, fresh cilantro, and lime wedges.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 9gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 300mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 900IUVitamin C: 10mgCalcium: 50mgIron: 3mg

Notes

This soup keeps well in the fridge for three days or can be frozen for up to three months. Adjust seasoning after thawing, if needed.

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