Carrot Lentil Soup Recipe

Nutrient dense with your carbohydrates, protein, greens and veggies.  Did you know garlic and onions provide medicinal properties?   Boost your immune system as these long runs compromise your immune system for 48 hours after.

We suggest doubling the recipe!  Freeze extra portions or share with your family and teammates.

3 tablespoons olive oil, more for drizzling
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon tomato paste (I throw in fresh tomatoes, in season)
1 teaspoon ground cumin
¼ teaspoon sea salt, more to taste
¼ teaspoon ground black pepper
Pinch of ground chili powder or cayenne, more to taste
1 quart chicken or vegetable broth
1 cup dried lentils or 1 15oz can.
3 large carrots, peeled and diced
Juice of ½ lemon, more to taste
3 tablespoons chopped fresh cilantro
2-3 cups of greens (spinach, kale, chard, collards)

1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
2. Stir in tomato paste or fresh tomatoes, cumin, salt, black pepper, and chili powder or cayenne, and sauté for 2 minutes longer.
3. Add broth. 2 cups water, lentils (if you use canned beans add them after 20 minutes as they are pre-cooked), greens and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
4. Using an immersion or regular blender or a food processor, puree half the soup then add it back to pot. Soup should be somewhat chunky. (this step can be skipped)
5. Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.

Recipe by Team for Kids Coach Jennifer Hessmer

Do you have a recipe and photos you would like to share with Team for Kids runners? If so, email it to along with a photo for a chance to be featured!

2 thoughts on “Carrot Lentil Soup Recipe

  1. Jennifer, your carrot lentil soup appears to be packed with all healthy ingredients. Yum! I bet the cumin gives it an interesting flavor. I’m anxious to try this recipe, especially as this Ohio weather begins to turn cold! And I cannot wait to fly to NYC to run in the 2015 marathon and representing TEAM FOR KIDS! 🙂


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