From The TeamingUp Kitchen: Carrot Lentil Soup With Ginger

Time: 38 min    Yields: 6   Calories: 192



A generous amount of fresh ginger gives this carrot soup a punch of spicy flavor, and the cooked lentils lend a creamy texture—without a drop of cream! Comforting and warm in fall and winter, this soup is just as delicious served chilled when the weather warms up. (Be sure to talk to your diabetes healthcare team if you are considering making changes to your meal plan.)


  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1/4 cup peeled fresh ginger, chopped
  • 2 garlic cloves, chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/8 teaspoon cayenne
  • 5 cups water
  • 3 large carrots (about 1 pound), peeled and sliced
  • 1 cup dried red lentils, picked over and rinsed
  • 1/2 teaspoon salt
  • 1/4 cup lime juice
  • 3/4 cup plain low-fat yogurt
  • Fresh cilantro, chopped
  • Lime wedges


  1. Heat the oil in a large pot over medium-high heat. Add the onion and cook, stirring often, until softened, about 5 minutes. Add the ginger, garlic, cumin, coriander, and cayenne, and cook, stirring constantly until fragrant, about 1 minute.
  2. Add the water, carrots, lentils, and salt, and bring to a boil. Cover, reduce the heat to low, and simmer until the carrots are very tender, about 30 minutes. Let the soup cool slightly.
  3. Puree the soup in a food processor or blender, in batches, until smooth.
  4. Return the soup to the pot and set over medium heat. (If the soup is too thick, add water 1/4 cup at a time to achieve desired consistency.) Cook, stirring often, until hot, about 3 minutes. Remove from the heat and stir in the lime juice. Ladle the soup into 6 bowls. Top each serving with 2 tablespoons yogurt, and sprinkle with cilantro. Serve with lime wedges.

per serving

Nutritional Facts

Each Serving 
(1 cup)

Carbohydrate Choices: 2
Food Choices: 1 starch, 2 vegetable, 1 plant-based protein

Total Fat   3g
Saturated Fat  1g
Cholesterol  2mg
Sodium  272mg
Total Carbohydrate  33g
Dietary Fiber  6g
Total Sugar  0mg
Protein  10g