Hey y’all! If you’re searching for a vibrant, wholesome, and utterly comforting meal, this Carrot and Red Lentil Soup is about to become your new favorite. It’s creamy, naturally sweet, and loaded with good-for-you ingredients, making it ideal for chilly evenings, busy lunches, or whenever you want something nourishing and fuss-free. The best part? It comes together in under an hour and fills your kitchen with the most inviting aroma. Let’s get cooking!
Why You’ll Love This Carrot and Red Lentil Soup
- Exceptionally creamy and flavorful without any dairy—naturally vegan and gluten-free.
- Quick to make, taking under an hour from start to finish with minimal prep.
- Loaded with plant-based protein and fiber to keep you full and satisfied.
- Freezer-friendly and perfect for meal prep or cozy family dinners.
- Adaptable with easy swaps for extra veggies or bolder spices.
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon chili flakes (optional, for a little kick)
- 1 pound (about 5 medium) carrots, peeled and sliced
- 1 cup dried red lentils, rinsed
- 5 cups low-sodium vegetable broth
- 1 (14-ounce) can diced tomatoes
- 1 teaspoon sea salt, plus more to taste
- 1/2 teaspoon black pepper, plus more to taste
- Juice of 1 lemon
- Fresh parsley or cilantro, for garnish
Directions
Step 1: Sauté the Aromatics
Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 5-6 minutes until translucent and fragrant. Stir in garlic and ginger, cooking for an additional 1-2 minutes.
Step 2: Add Spices & Veggies
Sprinkle in the cumin, coriander, smoked paprika, and chili flakes, and stir continuously for 30 seconds. Toss in the sliced carrots and sauté for another 3-4 minutes, allowing them to soften just slightly.
Step 3: Simmer the Soup
Pour in the rinsed lentils, diced tomatoes, vegetable broth, salt, and pepper. Stir well. Increase heat and bring the Soup to a boil, then reduce to a gentle simmer. Cook uncovered for 25-30 minutes, stirring occasionally, until the carrots and lentils are tender.
Step 4: Blend to Creamy Perfection
Remove the pot from heat. For a silky texture, use an immersion blender to puree the Soup right in the pot until smooth (or leave it slightly chunky, if preferred). You can also blend in batches using a stand blender—just be cautious with hot liquid!
Step 5: Finish & Serve
Stir in the fresh lemon juice for brightness. Taste and adjust seasoning as needed. Ladle the soup into bowls and garnish with chopped parsley or cilantro. Enjoy hot!
Notes
- If the soup is too thick after blending, add extra broth or water a 1/4 cup at a time until desired consistency.
- For extra richness, swirl in a splash of coconut milk just before serving.
- Don’t skip the lemon—its acidity enhances and brightens all the flavors!
Variations
- Spiced Moroccan: Add 1 teaspoon ground cinnamon and a pinch of turmeric for warming depth.
- Hearty Veggie: Toss in a diced potato or sweet potato for extra creaminess and fiber.
- Curried Soup: Stir in 1 tablespoon curry powder with the other spices for an aromatic twist.
Required Equipment
- Large pot or Dutch oven
- Sharp knife and cutting board
- Immersion blender or countertop blender
- Ladle
- Measuring cups and spoons
Storage Instructions
- Let soup cool completely, then transfer to airtight containers.
- Store in the refrigerator for up to 4 days.
- For longer storage, freeze portions for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop.
Suggested Pairings & Serving Recommendations
- Serve with warm crusty bread or pita for effortless dunking.
- Add a dollop of Greek yogurt, coconut cream, or a sprinkle of toasted seeds on top.
- Pair with a simple green salad for a light, balanced meal.
Pro Tips
- For maximum flavor, let the onions and spices sauté until deeply aromatic before adding liquids.
- Use freshly grated ginger for a punchier, brighter note in your soup.
- Adjust the texture by blending only half the soup if you prefer some chunky bites.
FAQ
Can I use brown lentils instead of red?
Brown lentils will work but require a longer cooking time (35-40 minutes) and result in a slightly earthier flavor and less creamy texture.
Is this Carrot and Red Lentil Soup spicy?
This recipe has a mild kick from smoked paprika and optional chili flakes, but you can adjust the heat up or down as you like.
Can I make this soup in advance?
Absolutely! This soup tastes even better the next day and is perfect for prep ahead meals and freezing.
Total Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 large carrots, peeled and sliced
- 1 cup dried red lentils, rinsed
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1 liter vegetable broth
- Salt and pepper, to taste
- Juice of 1/2 lemon
- Fresh cilantro or parsley, for garnish (optional)
Instructions
-
1Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until soft, about 3-4 minutes.
-
2Stir in the minced garlic, ground cumin, and ground coriander, and cook for another minute until fragrant.
-
3Add the sliced carrots and red lentils to the pot. Pour in the vegetable broth and stir to combine.
-
4Bring to a boil, then reduce the heat and let the soup simmer gently for 25-30 minutes, or until carrots and lentils are tender.
-
5Use an immersion blender to puree the soup until smooth, or leave it slightly chunky if preferred. Season with salt, pepper, and lemon juice to taste.
-
6Ladle the soup into bowls and garnish with fresh cilantro or parsley, if desired. Serve hot.
CLICK FOR NUTRITION INFO
↑
Approximate Information for One Serving
Serving Size:
1 serving
Calories:
210cal
Protein:
10 gg
Fat:
4 gg
Saturated Fat:
0g
Trans Fat:
0g
Cholesterol:
0mg
Sodium:
0mg
Potassium:
0mg
Total Carbs:
36 gg
Fiber:
0g
Sugar:
0g
Net Carbs:
0g
Vitamin A:
0
Vitamin C:
0mg
Calcium:
0mg
Iron:
0mg
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
Did you make this recipe?
Please consider Pinning it!!
