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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!

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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.

Creamy Carrot Lentil Soup–And a Quick Dinner Idea
Recipe Type: Soup
Author: Nour Zibdeh
Prep time: 5 mins
Cook time: 7 mins
Total time: 12 mins
Serves: 4
Creamy carrot and red lentil soup. Simple few ingredients, yet so much flavor and nutrition
  • 4 large carrots, peeled and cut into 3 large pieces
  • 1 1/2 c red lentils, washed
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp ground cinnamon
  • 1/4 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.

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.


2 thoughts on “Creamy Carrot Lentil Soup–And a Quick Dinner Idea”

  1. 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!

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