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Sesame Carrot Soup

Savory Sesame Carrot Soup: A Warm, Vegan Embrace

Experience the comforting flavors of Sesame Carrot Soup, a vegan delight that combines sweetness and richness in every spoonful.
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Prep Time 10 minutes
Cook Time 40 minutes
Cooling Time 5 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dishes
Cuisine: Vegan
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Sesame Oil Can substitute with olive oil
  • 1 medium Onion Diced; yellow or sweet onion preferred
  • 3 cloves Garlic Minced
  • 1 tablespoon Fresh Ginger Grated; can substitute with ginger powder
  • 1 teaspoon Ground Cumin Essential for depth of flavor
  • 1 teaspoon Ground Coriander Omit for milder flavor
  • 0.5 teaspoon Crushed Red Pepper Flakes Adjust for desired heat
  • 1 cup Red Lentils Can substitute with yellow lentils
  • 4 cups Carrots Sliced; fresh is best
  • 6 cups Vegetable Broth Low-sodium preferred
For Seasoning and Garnishing
  • 2 tablespoons Soy Sauce or Tamari Tamari for gluten-free
  • 1 tablespoon Rice Vinegar Can substitute with apple cider vinegar
  • to taste Salt Essential for balance
  • to taste Pepper Essential for balance
  • 2 tablespoons Toasted Sesame Seeds For garnish
  • 0.5 cup Fresh Cilantro For garnish; can substitute with parsley
  • 2 wedges Lime For serving

Equipment

  • large pot
  • immersion blender

Method
 

Step‑by‑Step Instructions
  1. Heat sesame oil in a large pot over medium heat. Add diced onion and sauté for about 5 minutes until translucent.
  2. Stir in minced garlic, grated ginger, ground cumin, ground coriander, and crushed red pepper flakes. Cook for 2 minutes until fragrant.
  3. Add red lentils and sliced carrots. Stir well and let absorb flavors for about 1 minute.
  4. Pour in vegetable broth, bring to a boil, then reduce heat and simmer for 25-30 minutes.
  5. Remove from heat, cool for 5 minutes, then blend the soup until smooth and creamy.
  6. Return blended soup to pot, stir in soy sauce and rice vinegar. Adjust seasoning and reheat if necessary.
  7. Serve in bowls topped with toasted sesame seeds and cilantro, with lime wedges on the side.

Nutrition

Serving: 1bowlCalories: 280kcalCarbohydrates: 30gProtein: 10gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 5gSodium: 450mgPotassium: 700mgFiber: 8gSugar: 6gVitamin A: 12000IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

This soup is perfect for batch cooking and can be customized with different vegetables. Store leftovers in an airtight container for up to 3 days or freeze for up to 3 months.

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