I can’t believe it’s fall! This year has snuck up on me. It’s feeling like fall around here with the cooler temperatures and warm colors. That means it’s now soup season! Since I always end up making a classic carrot soup or a butternut squash, I decided to try something different. Carrot Lentil Harissa soup! It is warm, smoky and spicy. The carrots give it a nice sweetness and the lentils pack in some extra protein and nutrition. It was delicious!
Harissa
Harissa is a spicy North African Chili paste. It is a puree of fresh red chillies, garlic, ground coriander and carraway seeds. Harissa is now available jarred or in tubes in most major grocery stores. I purchased CAVA brand harissa, which is a local brand that is stored in the refrigeration section of Whole Foods. That way I know there aren’t too many preservatives in the paste. If you are unable to find harissa, you may use cayenne pepper instead. In combination with the cumin, paprika and lemon juice it will give a similar taste. Keep in mind that harissa paste is SPICY! Use a little at a time to reach your desired spice level.
Instant Pot vs. Stovetop
In this recipe, I have provided instructions for both Instant Pot and stove top. Using the Instant Pot cuts down on cooking time, but a stovetop soup would be equally delicious!
Chickpea Croutons
Chickpea croutons are the easiest thing in the world to make! It’s best to start with chickpeas that are COMPLETELY dry. That is why I place them in the oven for 15 minutes before seasoning. You may season the croutons with paprika, cumin or garlic powder. Or keep it simple with just salt and pepper. It adds a beautiful layer of texture and crunch, plus added protein! Bake at 375° until crispy and delicious!
Substitutes
This soup would taste fantastic with butternut squash, cauliflower or any other fall vegetable. Carrots in combination with butternut squash are always a good idea! Don’t feel limited to carrots. Play around and find a flavor that you love!
Carrot Lentil Harissa Soup with Roasted Chickpea Croutons (Instant Pot and Stovetop)
Ingredients
- 2 cups carrots 4-5 carrots, peeled and chopped
- 1 cup red lentils rinsed
- 1 med yellow onion
- 3-4 cloves garlic chopped
- 1 bay leaf
- 1 tbsp harissa paste
- 2 cups vegetable broth
- 1 tbsp lemon juice To taste
- 1 tbsp smoked paprika powder
- 1 tsp cumin powder
Garnish
- coconut milk
- lemon wedges
- chopped cilantro or parsley
- toasted pumpkin seeds
- roasted chickpeas
Roasted Chickpeas
- can garbanzo beans rinsed and drained
Instructions
In the Instant Pot
- Set Instant Pot to saute setting and add 2-3 tbsp olive oil.
- Add onions and garlic and sauté until translucent
- Add paprika, cumin and salt to taste.
- Add carrots, and 1 tbsp harissa paste (to taste depending on spice tolerance).
- Add lentils and 2 cups veg broth or water and 1 bay leaf and close the instant pot.
- Set instant pot on manual for 6 minutes, slow release for 15 minutes.
- Add 1 cup of water or broth to cool the lentils a few squirts of lemon juice (around 1 tbsp). Blend using an immersion blender, careful to remove the bay leaf first.
- Once smooth, adjust salt and add additional water or broth to thin the soup for desired consistency.
- Serve soup in bowls, topped with a few drizzles of coconut milk or yogurt of choice, some fresh herbs and a lemon wedge.
- Top with crunchy pumpkin seeds or roasted chickpea croutons.
Stovetop Instructions
- Follow steps 1-5 in a pot.
- Instead of pressure cooking, reduce flame to medium and simmer for 20 minutes, stirring occasionally until lentils are soft
- Continue with steps 7-10
Roasted Chickpea Croutons
- Lay the drained and rinsed chickpeas, unseasoned on a baking sheet.
- Bake for 15 minutes at 375° until completely dry.
- Careful not to burn yourself, remove the chickpeas and season with a drizzle of olive oil, 1 tsp paprika powder and 1 tsp cumin powder and salt. Feel free to add whichever seasonings you would like.
- Bake for an additional 20 minutes until crispy. Serve immediately as it softens over time.
Notes
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