Tomato & Carrot Soup | Creamy + Protein Packed
Title: Tomato & Carrot Soup
Author: Britney Shawley
Recipe type: Dinner Or lunch
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 12 minutes
Serves: 4 to 6 people
When I want a soothing soup, this is it. Its a family favorite that is protein packed, nourishing and beyond delicious!! Don’t forget the lime, its the added ‘pop’ in flavor at the end that really brings it all together.
Ingredients
2 medium onions, quartered
2 tbsp butter or olive oil
4 garlic cloves, whole and in skin
3 medium carrots peeled and sliced small
2 medium tomatoes, whole
Pinch red pepper flakes
1 tsp ground cumin
1-2 tsp thyme
1-2 tsp sea salt
1-2 bay leafs
1 tbsp tomato paste
1 cup dry red lentils, rinsed well
2 cups water
2 cups broth (chicken, vegetable or bone broth)
1 cup canned coconut milk
Lime juice, to serve (not optional)
chopped cilantro, to serve optional)
black pepper, to serve
pumpkin seeds/pepitas, to serve (optional)
Instructions
For Tomatoes:
- Boil water to blanche tomatoes
- Slice a slight cross on the bottom of each tomato
- Drop into the boiling water for 3 minutes
- Immediately add to ice water and let cool. Then peel the skin and quarter the tomatoes, set aside.
Vegetables:
Add onions, carrots, garlic to a sheet pan layered with parchment paper
- Preheat oven to 400F.
- Drizzle a generous amount of olive oil and sea salt onto those veggies
- Pop in the oven for about 30 minutes until everything is soft
- Once cooked, take the skin off the garlic and squeeze it into the roasted vegetables then add all of it to a large pot / dutch oven, including the tomatoes.
Making Soup:
Add the spices [cumin, thyme, pinch red pepper flakes, black pepper, sea salt] to these vegetables and mix together.
Add the tomato paste. Mix together.
- Add bay leafs
Add 2 cups water (or broth) and let come to a boil
- Rinse your lentils well (at least 5 times) and add them to this same pot
- Add 2 more cups bone broth. Bring to boil then let simmer for 20 minutes
Take off heat, disguard bay leaf and use immersion blender or add to blender until smooth.
Put pot back on stove, stir in coconut milk and sea salt and pepper and let simmer for 10 to 20 minutes.
Serving:
Add to bowls and sprinkle with sea salt, drizzle lime and add cilantro, or pine nuts or pepitas if you choose. Don’t forget to sprinkle with love!
Saving Money:
This is a super budget friendly meal already!! Use whatever raw or diced canned tomatoes that are in your cupboard or fridge.
Quick Tips & Tools:
Tools:
Large Soup Pot + Ladle + cutting board + knife + can opener, immersion blender or regular blender.
Tips:
“This soup is also super delicious cold.”
-Tom Glod (my hubs)
I suggest purchasing the coconut milk that is real coconut milk. Check the ingredients. Many times the cheaper coconut milk cans are just coconut extract and not milk at all. So make sure to read the ingredients and get the proper can, even if it is a wee-bit more expensive. Its worth it in flavor and nutrition.
You may sub lemon for lime but the added citrus in the end is perfection
Serve along side sandwiches and a salad!
Saving Time:
Double your soup! You can then store it in separate containers in freezer to pull out for quick meals or lunches.
Your Meal Affirmation:
I am love and I work love into my meal. I am appreciated. I am enough.
More Recipes to Enjoy:
Kale Salad + Cranberries + Almonds + Lemon Dijon Dressing
Get The Recipe
Spicy Egyptian Koshari
Get The Recipe
