Carrot Ginger Soup

This cozy carrot ginger soup is simple, comforting, and packed full of plant-based protein. It uses silken tofu to add creaminess without dairy, and adds even more protein and fibre with red lentils. It’s a great vegan option for meal prep and busy weeks.

Yield: 10 servings

Prep Time: 20 minutes

Cook Time: 60 minutes

Total Time: 1 hour 20 minutes

Nutrition Facts (per 1 cup): ~180 kcal | 4 g protein | 26 g carbohydrate (1 g fiber) | 7 g fat

Ingredients:

• 1 lb carrots, peeled and chopped

• 2 small white onions, chopped

• 2 cloves garlic

• 1 Tbsp olive oil

• 1 tsp. dried rosemary

• 1 tsp. dried parsley

• 2 tsp. salt, divided + more to taste

• 2-inch piece of ginger, peeled and chopped

• 946 mL vegetable broth

• 1 cup red lentils

• 3 bay leaves

• 1 container silken tofu

Directions:

1. Roast vegetables:
   Preheat oven to 400 °F. Add carrots, onions, garlic, rosemary, parsley, and 1 tsp salt to a 9×13-inch roasting pan or Dutch oven. Drizzle with olive oil and toss to coat. Roast for about 30 minutes, until carrots are tender and lightly caramelized.

2. Stovetop:
   If vegetables were roasted on a sheet pan, transfer them to a soup pot or Dutch oven. Add ginger and a splash of vegetable broth. Cook over medium heat for about 5 minutes, stirring occasionally.

3. Liquids and lentils:
   Add remaining vegetable broth, red lentils, bay leaves, and remaining 1 tsp salt. Bring to a boil, then reduce to a simmer and cook for 15–20 minutes, until lentils are soft.

4. Blend:
   Remove bay leaves. Carefully transfer soup to a blender, add silken tofu, and blend until smooth and creamy, about 2 minutes. Taste and adjust seasoning with additional salt and pepper as needed.

5. Serve and store:
   Enjoy immediately or as part of an easy meal prep. Keeps up to 3 days in the fridge or up to 3 months in the freezer. Serve with your favourite whole grain roll, crackers, or my Greek Yogurt Biscuits.