This creamy carrot and lentil soup is so luxurious, you’ll want it all year long! It’s easy to make with budget-friendly ingredients, but packed with plant-based protein and layers of warm, comforting flavors.
Treat yourself to this hearty soup, along with my Potato Leek Soup, Minestrone Soup, Italian Chickpea Soup, and Vegan Chicken Noodle Soup to make this soup season the best yet !
This Spicy Carrot and Lentil Soup is super comforting and made with classic fall ingredients, like carrots and cinnamon, but has a few twists that will keep you craving it all year long!
Why I love this recipe
- Economic – When you make red lentil and carrot soup, you can treat yourself to a tasty and healthy meal without spending an arm and a leg.
- Creamy – It has bisque levels of creaminess without the need for coconut milk or cashew cream. Although I like to add natural yogurt (or coconut milk) on top.
- Easy – It’s so easy to make in 1 pot!
How to Make Carrot and Lentil Soup
Heat the oil in a large pot over medium heat. Once hot, add the onion, garlic and carrots. Cook until tender.
Next, sprinkle cinnamon, ginger, and turmeric over the vegetable mixture. Stir to coat.
Enhance Flavor: Substitute 1 teaspoon of grated costs ginger and/or turmeric to brighten the flavors.
Add the lentils, tomato paste and broth to the saucepan. Bring to a boil, then reduce heat to simmer. Continue to simmer until the lentils have softened and the soup has thickened.
Use an immersion blender to puree the soup until very smooth. Or leave some texture; It’s yours!
Don’t have a hand blender? Carefully blend the soup in batches in a high-speed blender.
Season the lentil and carrot soup with salt and add a little water or broth to thin the consistency as desired. Pour into bowls and garnish with a swirl of plain vegan yogurt, chopped parsley or cilantro. Serve with crusty bread or focaccia on the side and enjoy!
Frequently asked questions
I don’t recommend making this with another type of lentil, like green or brown lentils, because they will completely change the dish. Red lentils work much better! Just like in red lentil dahl, they practically melt into the soup once cooked and blend very easily.
You can use green or brown lentils if you are not pureeing the soup.
No, red lentils do not need to be soaked before cooking. However, I recommend sifting through the dry lentils first. Remove and discard any small stones or dirt particles.
You do not have to ! If you want it to have texture, don’t bother blending the soup or only blend half the batch. Feel free to use green or brown lentils if you don’t plan to puree the soup but adjust cooking times if necessary (these lentils take longer to cook than red lentils).
Transfer the cooled red lentil soup to an airtight container. It will stay fresh in the refrigerator for 4-5 days or in the freezer for up to 3 months.
Heat the olive oil in a large saucepan over medium heat. Add the onion, garlic and carrots and cook for about 5 minutes, stirring frequently.
Add the cinnamon, ginger and turmeric and stir into the vegetables for 30 seconds.
Add the red lentils, tomato paste and broth. Mix everything well.
Bring the soup to a boil, then reduce the heat and simmer for 20 minutes, or until the lentils have softened and the soup has thickened.
Use an immersion blender to blend the soup in the pot until smooth. You can also transfer in batches to a high-speed blender and blend until very smooth.
Add salt to taste and dilute with a little water or broth if desired.
Serve in bowls with a swirl of plain yogurt (I used Forager cashew yogurt) or coconut milk, chopped parsley or cilantro and perhaps a side of fresh bread for dipping.
- The soup will keep for 4 to 5 days in the refrigerator and also freezes well.
- You can substitute green or brown lentils if you don’t want to puree the soup.
- As it cools, it will thicken. Simply add a little water and heat until it lightens.
Portion: 1of 6 servings | Calories: 286kilocalories | Carbohydrates: 49g | Protein: 17g | Fat: 3g | Saturated fat: 0.5g | Polyunsaturated fats: 1g | Monounsaturated fat: 2g | Sodium: 1527mg | Potassium: 830mg | Fiber: 20g | Sugar: 8g | Vitamin A: 8792UI | Vitamin C: 9mg | Calcium: 61mg | Iron: 5mg