Smoky Lentil, Potato, and Carrot Soup
This is a warm and comforting lentil soup. Rich in flavors and kid approved, each cup of cooked lentils delivers 17 grams of protein, and a generous serving of folate. Easy on the budget for vegans in northern climates too, and pretty quick to whip up for a dinner on the fly, requiring no pre-soaked beans. The toddler and little kid both had seconds. I hope your family enjoys as much as ours did!
Servings: 8
Equipment
- 1 pressure cooker
Ingredients
- 4 medium onions chopped
- 1 tablespoon coconut oil
- 5 cloves garlic chopped
- 4 –5 medium to large potatoes chopped (peeled or unpeeled)
- 2 medium carrots chopped
- 2 cups dry lentils rinsed and picked over—red lentils for a creamier texture, brown or green for more texture
- 3 liters about 12–13 cups water or vegetable broth
- 1 heaping tablespoon smoked paprika
- 1 tablespoon ground cumin
- 2 tablespoons ground coriander
- 1 heaping tablespoon salt or to taste—adjust at the end
Instructions
- Turn your Instant Pot to sauté mode. Add the coconut oil and chopped onions. Sauté for 5–7 minutes, stirring occasionally, until they soften and begin to caramelize.
- Add the chopped garlic and cook for another 1–2 minutes until fragrant.
- Deglaze with a splash of water if anything sticks, scraping up the flavorful browned bits.
- Add the chopped potatoes, carrots, rinsed lentils, smoked paprika, cumin, coriander, salt, and the 3 liters of water. Stir well.
- Secure the lid, set the valve to sealing, and pressure cook on high for 8 minutes.
- When done, either let the pressure release naturally (for thicker soup) or do a careful quick release (drape a tea towel over the valve to catch the steam).
- Stir well—the lentils and potatoes will have softened into a hearty, thick soup. Taste and adjust salt or spices as needed.
- Serve hot in bowls. Great with crusty bread, a squeeze of lemon, or fresh herbs on top!
Notes
Kid-Friendly Notes
Perfect for little helpers! Kids can safely chop the potatoes (with supervision), stir the onions, or measure and dump in the spices. Soups are super forgiving—uneven cuts just add character, and everything cooks down beautifully.