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Curry Lentil Carrot Soup with Sunflower Cream

Prep Time 10 minutes
Cook Time 30 minutes
Servings 4 People

Ingredients

  • 2 tbsp olive oil
  • 1 yellow onion, chopped
  • 1 ½ tsp kosher salt, divided
  • 2 cloves garlic, chopped
  • 2 tbsp curry powder
  • ¼ tsp red pepper flakes (optional)
  • 1 lb carrots, peeled, chopped (about 5-6 carrots)
  • 2 cups cauliflower florets
  • 1 cup red lentils
  • 6 cups water
  • 5 tbsp lemon juice, divided
  • 2 tbsp soy sauce or tamari
  • 1 cup Sunflower Cream
  • ½ cup toasted sunflower seeds
  • Fresh herbs (cilantro or parsley) (optional)
  • Note: this is a smooth blended soup, if you prefer it to be chunky, you can skip the blending step or just blend 1 or 2 cups of it to make it a little creamy.

Items you can prep ahead (optional)

  • Chop 1 yellow onion
  • Chop 2 cloves garlic
  • Peel and chop 1 lb carrots
  • Chop 2 cups cauliflower florets
  • Make the lemony sunflower cream
  • Make the soup!

Instructions

  • In a large pot over medium heat, add the oil, onion, and ½ teaspoon salt. Cook for 5 minutes, or until softened, stirring occasionally.
  • Add the garlic, curry powder, and red pepper flakes (if using) and cook for 30 more seconds, stirring constantly. Stir in the carrots, cauliflower, lentils, and ½ teaspoon salt. Stir in the water and remaining ½ teaspoon salt, increase the heat to high and bring to a boil. Give it a stir, then reduce the heat to low and simmer, covered, for 25 minutes, stirring halfway through, or until lentils have broken down and carrots are very soft.
  • Transfer as much soup as can safely fit into your high-speed blender (it’s ok to leave some chunks/liquid behind) and blend on high until smooth, making sure to let the steam escape while blending (or use an immersion blender). Transfer back to the pot and stir in 3 tablespoons lemon juice and soy sauce or tamari.
  • Stir remaining 2 tablespoons lemon into the Sunflower Cream.
  • Serve the hot soup with a drizzle of sunflower cream and top with toasted sunflower seeds and herbs (if using).

Notes

Substitutions:

  • You could also make this soup with peeled and chopped sweet potatoes in place of carrots.

Storage:

  • Store leftovers in an airtight container in the fridge or freezer:
    • Soup: up to 6 days in the fridge or up to 2 months in the freezer
    • Lemon cream: up to 5 days in the fridge or up to 2 months in the freezer.

Leftovers + Repurposing:

  • Warm up leftovers on the stove or in the microwave. Top with sunflower cream, seeds, and herbs.