Carrot and Lentil Soup

This Carrot and Lentil Soup is a nutrient-dense soup that is vegan, gluten-free, and so comforting.

I’ve said it a thousand times, but I strongly dislike winter. It’s dreary (at least where I live it is!), it’s cold, and I spend most of it wishing it was spring. The only thing that makes it better is SOUP. I make soup in the winter because it’s like a warm hug that comforts me to my core.

My creamy carrot and lentil soup recipe can make you feel the same!

This carrot lentil soup is so easy to make; it only requires basic ingredients that are probably already ready in your pantry. And the best part is that it is a simple mix-and-cook recipe you can whip up in just 30 minutes.

So, for all the soup people out there, here’s a super quick and easy recipe for the soup season!

Recipe Ingredients–What You Need

The carrot and lentil soup has 11 simple ingredients including salt and pepper; however, all of them are pantry staples. This means that they are readily available at home.

Avocado Oil

We need 2 tablespoons of avocado oil to sauté the onions with the other herbs and warm spices. Avocado oil is a heart-healthy oil, rich in oleic acid and vitamin E. It is best known for reducing LDL cholesterol and increasing HDL cholesterol.

If you need to substitute avocado oil, I recommend using olive oil. Coconut oil will also work.

Onion

To add a savory taste to this easy recipe, we will add half of a finely chopped onion. It will give this hearty soup a lot of flavor. Plus, onions are good for heart health, regulating blood sugar, and increasing bone density.

You can white, red, or yellow onions–whichever you have on hand or is easily available.

Carrots

As this is a carrot soup recipe, one of the main ingredients is a pound of sliced large carrots; however, you can use baby carrots too if that’s what you have already.

Carrots are a power food with lots of nutritional benefits. First of all, they are crunchy and tasty when you eat them raw. They are also rich in potassium, vitamin K1, fiber, and beta-carotene. Did you know they are also are known to lower cholesterol levels and are excellent for the eyes?

Ginger 

Coming to the herbs and spices, you need 1 tablespoon of minced ginger, which can be taken from an inch of peeled ginger root.

Fresh ginger is used in many herbal remedies. It contains 400 natural compounds that play a key role in its medicinal benefits. Not only does it aids digestion, but it also helps fight the flu and helps keep the body warm on a cold day. Moreover, ginger root is an excellent addition to your diet to reduce weight, control nausea due to chemotherapy or pregnancy, and help with osteoarthritis.

Let’s not forget about the flavor ginger brings to this Carrot and Lentil Soup!

Cumin

Next, we need 1 teaspoon of ground cumin for this healthy soup recipe. Cumin is one of my favorite spices because it is rich and warm, and a great way to enhance the taste of different soup recipes.

You also have to love that it’s a power-packed ingredient with antioxidant, anti-inflammatory, and anti-cancer properties. It also fights bacteria, helps regulate blood pressure, and sugar levels, lowers cholesterol, has been shown to aid in weight loss, treats irritable bowel movements, and boosts memory.

As an alternative to cumin, you can also use curry powder or garam masala.

Smoked Paprika

Paprika is a famous spice known for its mild flavor, hint of sweetness, and the beautiful red color it gives to any dish it’s added to. Smoked paprika adds a wonderful smoky flavor that offers great depth to this soup. Therefore, we need 1 teaspoon of smoked paprika to add a little smokiness to our carrot and lentil soup.

However, a good alternative to paprika is red pepper flakes or chili flakes to alternatively add some spice to the soup.

Salt and Pepper

We can’t miss out on the main spices! Therefore, add a teaspoon of salt and ½ a teaspoon of black pepper to enhance the taste of this flavorful soup.

Vegetable Stock

Here comes one of the main ingredients for this soup: the stock. We’ll add 4 cups of vegetable broth as the base of the soup. However, you can also use low-sodium chicken broth as an alternative.

Lentils

You also need 1 cup of hearty red lentils for this recipe. But, you can also use green lentils, or brown lentils to make the perfect soup. Not only do lentils give the soup a thick consistency, but they have several health benefits too. Please note if you use green or brown lentils, the cooking time will increase.

Lentils are a good source of fiber, folate, potassium, iron, and vitamin B1, making them a great choice for the heart, blood pressure, and cholesterol.

Coconut Milk

To make this red lentil soup smooth and rich, we will add one can of creamy coconut milk. The main purpose of coconut milk is to thicken the soup and give it an appetizing buttery taste. Therefore, you can also use almond milk, cashew milk, oat milk, or evaporated milk too.

How to Make Carrot and Lentil Soup

Even inexperienced cooks will have success with this easy soup recipe! Trust me, you’ve got this!

1. In a large soup pot, heat the oil over medium heat.

2. Add the onion, carrots, ginger, cumin, paprika, salt, and pepper, and sauté for 10 minutes.

3. Add the stock and red lentils and bring them to a boil.

4. Reduce the heat to bring the liquid to a simmer, cover, and allow to simmer for 30 minutes, stirring a few times during this time.

5. Stir in the coconut milk and allow to heat for a few minutes more. Enjoy!

Tips and Tricks

Although this carrot and lentil soup is pretty easy to make, here are some tips and tricks to make it just right!

1. If your soup has a thinner consistency, you may have kept the heat too low. Therefore, simmer it on medium heat for a few more minutes to achieve the desired consistency.

2. You can also make this soup in a slow cooker or instant pot. For the slow cooker, just add everything to it and let it cook for 3 to 6 hours. For the Instant Pot, you’ll just need 7 minutes and a natural pressure release after you sauté the onions and carrots with the spices.

3. Add some parmesan cheese, a drizzle of coconut milk or heavy cream, and some fresh parsley on top of the soup bowls before serving.

If you liked this carrot and lentil soup recipe, check out my Instant Pot Chicken Vegetable soup and Vegetable Lentil Soup to warm up on a chilly winter day. I recently created this high protein Creamy Chicken Tortilla Soup and it’s outstanding as well!

If you try this recipe or any of my other healthy recipes, please let me know what you think in the comments below and don’t forget to leave a star rating. Share your photo on Instagram and tag me and I’ll feature you. I can’t wait to see you try this!

Carrot and Lentil Soup

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5 from 2 reviews

• Author: Maryea Flaherty of Happy Healthy Mama
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

This Carrot and Lentil Soup is made with simple ingredients and it’s easy to make!

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Ingredients

Units USM Scale 1x2x3x

• 2 tablespoons avocado oil
• 1/2 small onion, finely chopped
• 1 pound carrots, sliced
• 1 tablespoon minced ginger (from about 1 inch ginger root, peeled)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 4 cups vegetable or chicken stock
• 1 cup red lentils
• 1 (13.5 ounce) can coconut milk

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Instructions

1. In a large soup pot, heat the oil over medium heat. Add the onion, carrots, ginger, cumin,
   paprika, salt, and pepper, and sauté for 10 minutes.
2. Add the stock and red lentils and bring to a boil. Reduce heat to bring the liquid to a
   simmer, cover, and allow to simmer for 30 minutes, stirring a few times during this time.
3. Stir in the coconut milk and allow to heat for a few minutes more. Enjoy!

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Category: soup recipes
• Method: stove top
• Cuisine: American

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 483
• Sugar: 9 grams
• Fat: 23.5 grams
• Saturated Fat: 12.5 grams
• Carbohydrates: 53 grams
• Fiber: 8.9 grams
• Protein: 20 grams