Why You’ll Love This Easy Carrot Lentil Soup Recipe

This simple yet profoundly satisfying carrot and lentil soup is destined to become a favorite in your kitchen. It’s the quintessential warming dish, ideal for fall and winter evenings when you crave something wholesome and flavorful. Beyond its comforting nature, there are many reasons why this recipe stands out:

• Ultimate Comfort Food: Few things rival the comfort of a homemade soup. This recipe delivers a warming sensation that soothes and satisfies, making it perfect for cold weather or when you need a little pick-me-up.
• Nutrient-Packed Powerhouse: Carrots are rich in beta-carotene, a precursor to Vitamin A, essential for vision and immune health, along with beneficial antioxidants. Red lentils contribute a significant amount of plant-based protein, dietary fiber, and iron, making this soup incredibly fulfilling and beneficial for overall health.
• Naturally Creamy and Delicious: Thanks to the magical properties of red lentils, this soup achieves a wonderfully creamy texture without the need for any dairy products. This makes it naturally vegan, dairy-free, and delightfully smooth, offering a luxurious mouthfeel that will surprise and impress.
• Dietary Friendly for Everyone: This recipe is inherently gluten-free, dairy-free, and vegan, making it an excellent choice for a wide range of dietary preferences and restrictions. It’s a dish that truly caters to most, ensuring everyone at your table can enjoy a hearty and healthy meal.
• Budget-Friendly and Accessible: Made with readily available and inexpensive ingredients like carrots, lentils, and common aromatics, this soup is a fantastic option for a healthy meal without breaking the bank. It’s proof that delicious, nutritious food doesn’t have to be complicated or costly.
• Quick and Easy to Prepare: With minimal prep and a cooking time of just about 30 minutes, this soup is perfect for busy weeknights. It’s a straightforward recipe that even novice cooks can master with ease, allowing you to enjoy a homemade meal without spending hours in the kitchen.
• Versatile and Customizable: Whether you want to add more vegetables, adjust the spice level, or explore different garnishes, this soup is incredibly adaptable. It serves as a fantastic base for creativity, allowing you to tailor it to your personal taste.

Pair it with a slice of crusty bread, such as our favorite Slow Cooker Olive Bread, for an even more satisfying meal. Its rich flavor and wholesome ingredients make it a dish you’ll want to revisit again and again.

Essential Ingredients for Your Carrot and Lentil Soup

The beauty of this soup lies in its simplicity and the vibrant, wholesome ingredients it features. Each component plays a vital role in creating the soup’s distinctive flavor and texture. For a complete list of quantities, please refer to the recipe card at the bottom of this post, but here’s a breakdown of what you’ll need:

• Carrots: The star of the show! Carrots lend natural sweetness, a beautiful orange hue, and a wealth of Vitamin A to the soup. You can use fresh carrots, peeled and sliced, or even frozen carrots for added convenience. Both will work wonderfully to achieve that desirable tender texture.
• Red Lentils: These tiny legumes are a powerhouse of plant-based protein and fiber, making the soup incredibly filling. Red lentils cook quickly and break down easily, contributing significantly to the soup’s naturally creamy, thick consistency without needing any dairy. Unlike other lentil varieties, red lentils typically do not require pre-soaking.
• Onion: A fundamental aromatic that provides a savory base for the soup. Sautéing the onion until translucent releases its sweet, pungent flavors, which form the perfect foundation for the other ingredients.
• Garlic: Adds a layer of deep, aromatic flavor that complements the sweetness of the carrots and the earthiness of the lentils. Freshly minced garlic is always best for maximum impact.
• Vegetable Stock: This is crucial for building the flavor profile of the soup. Opt for a good quality vegetable stock, or even homemade if you have it. You can also use chicken stock if you’re not keeping the soup strictly vegetarian or vegan, but vegetable stock keeps it inclusive. Choose a low-sodium option to control the salt content.
• Red Pepper Flakes: (Optional) For those who enjoy a little kick, a pinch of red pepper flakes adds a subtle warmth and a hint of spice that elevates the soup’s overall flavor. Adjust the amount to your preference or omit entirely for a milder soup.
• Cumin & Coriander: These ground spices are essential for seasoning the soup, providing an earthy, warm, and slightly citrusy aroma that pairs exceptionally well with carrots and lentils. They create a depth of flavor that transforms simple ingredients into something extraordinary.
• Olive Oil: Used for sautéing the aromatics, it helps to release their flavors and provides a healthy fat base for the soup.

Step-by-Step Instructions for a Perfect Carrot and Lentil Soup

Making this carrot and lentil soup is a straightforward process, perfect for cooks of all skill levels. Here’s an overview of the key steps to guide you. For precise measurements and detailed instructions, remember to check the recipe card below.

1. Prepare Your Aromatics: Begin by warming a tablespoon of olive oil in a large pot or Dutch oven over medium-high heat. Add your diced onion and sauté gently for 5-7 minutes, stirring occasionally, until it becomes soft, translucent, and fragrant. This step is crucial for building a flavorful base. Once the onion is ready, add the minced garlic, ground cumin, ground coriander, and optional red pepper flakes. Cook for just another minute, stirring constantly, allowing the spices to “bloom” and release their full aroma without burning.
2. Combine and Simmer: Next, pour in the vegetable stock, add the dried red lentils (which you’ve hopefully rinsed), and the sliced carrots. Stir everything together well. Bring the mixture to a boil, then immediately reduce the heat to medium-low, cover the pot, and let it simmer. Allow the soup to cook for about 20 minutes, or until both the lentils and carrots are thoroughly tender. The lentils should have softened significantly and begun to break down, contributing to the soup’s thickness.
3. Blend to Perfection: Once the vegetables and lentils are tender, it’s time to achieve that irresistible creamy consistency. Carefully use an immersion blender directly in the pot to blend the soup until it’s perfectly smooth. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a standard blender. Be very cautious when blending hot liquids, only filling the blender halfway and holding the lid down firmly with a towel. Blend until no large chunks remain and the soup is silky smooth.
4. Season and Serve: Taste the soup and adjust the seasoning as needed. Add salt and freshly ground black pepper to taste. If you prefer a thinner consistency, you can gradually stir in a little more vegetable stock until it reaches your desired thickness. Serve the soup immediately while it’s warm, garnished with your favorite toppings.

Frequently Asked Questions About Carrot and Lentil Soup

For another comforting lentil option, you might also enjoy this French lentil soup, a hearty and flavorful dish that’s typically ready in around 40 minutes!

Storage Tips for Your Carrot and Lentil Soup

This healthy carrot and lentil soup is fantastic for meal prepping, as it stores and reheats beautifully. You can easily make a larger batch to enjoy throughout the week or freeze for future meals.

Refrigerating Leftovers

Allow any leftover soup to cool completely to room temperature before storing. Transfer the cooled soup to an airtight container and refrigerate for up to 4 days. When you’re ready to enjoy it again, simply reheat it in a microwave-safe bowl or in a pot on the stovetop over medium heat until it’s warmed through. If the soup has thickened too much in the fridge, you can add a splash of vegetable stock or water when reheating to achieve your desired consistency.

Freezing for Later

Carrot and lentil soup makes an excellent freezer meal, allowing you to have a healthy, homemade option readily available. Once the soup has cooled completely, portion it into freezer-safe containers or heavy-duty freezer bags. It can be frozen for up to 6 months. To thaw, transfer the frozen soup to the refrigerator overnight. Once thawed, reheat gently on the stovetop or in the microwave until piping hot. Freezing and thawing might slightly alter the texture, but the flavor will remain delicious.

Helpful Tips for the Best Carrot and Lentil Soup

Elevate your carrot and lentil soup experience with these practical tips and tricks:

• Carrot Choice: Feel free to use either fresh or frozen carrots, or even a combination. Frozen carrots are pre-cut, saving you valuable prep time, while fresh carrots can offer a slightly sweeter, earthier flavor.
• Serving Size: This versatile soup can be served in smaller portions as a comforting appetizer or in larger bowls as a hearty main course. Adjust your serving size based on your meal plan.
• Reduce Preparation Time: For ultimate convenience on busy days, consider buying pre-chopped onions and pre-sliced carrots from your grocery store. This significantly cuts down on prep work, making the soup even quicker to assemble.
• Serve Immediately: For the best flavor and temperature, serve the soup as soon as it’s blended and seasoned, while it’s still wonderfully warm.
• Garnish for Flavor and Texture: Elevate your soup with a variety of garnishes. A dollop of Greek yogurt (or a dairy-free alternative like coconut cream) adds a tangy creaminess. Toasted pumpkin seeds or croutons provide a delightful crunch, while fresh herbs like chopped cilantro or parsley add a burst of freshness and color.
• Canned Lentils (Adaptation): If you prefer to use canned lentils, ensure they are thoroughly rinsed and drained. Add them during the last 5-10 minutes of simmering, as they are already cooked and only need to be heated through and absorb flavors. This will reduce the overall cooking time slightly.
• Make Ahead Option: This soup is an excellent candidate for making in advance. Prepare it a day or two before you plan to serve it. The flavors will often meld and deepen further, resulting in an even more delicious soup when reheated.

Remember, this soup is more filling than you’d initially think, thanks to the substantial protein and fiber content provided by the lentils.

Creative Variations for Your Carrot and Lentil Soup

While delicious as is, this carrot and lentil soup recipe is also a fantastic canvas for culinary creativity. Don’t hesitate to experiment with these variations to customize it to your liking:

• Boost Creaminess: For an even richer, super creamy, and mild soup, stir in a little heavy cream or full-fat coconut milk (for a dairy-free option) at the very end of cooking, just before serving. This adds a luxurious mouthfeel and can mellow the flavors slightly.
• Sneak in More Vegetables: This soup is perfect for “hiding” extra vegetables, especially if you’re catering to picky eaters. Add diced tomatoes, sweet potatoes, leeks, bell peppers, or cauliflower florets along with the carrots. Once blended, these vegetables will seamlessly incorporate into the soup, boosting its nutritional value and adding subtle layers of flavor without being overtly visible.
• Explore Other Lentil Types: While red lentils are ideal for their quick cooking and creamy texture, you can also use brown or green lentils. Be aware that these varieties take significantly longer to cook (often 30-45 minutes or more) and tend to hold their shape better, resulting in a chunkier, less creamy soup. Adjust simmering time accordingly.
• Adjust Spice Level: If you prefer a milder soup, simply omit the red pepper flakes. For those who love heat, feel free to increase the amount of red pepper flakes or add a pinch of cayenne pepper. A touch of grated fresh ginger can also add a delightful warmth and zest.
• Add a Citrus Brightness: A squeeze of fresh lemon juice or a swirl of lime juice just before serving can brighten all the flavors and add a refreshing zing to the soup.
• Smoked Paprika Depth: For a smoky undertone, add a teaspoon of smoked paprika along with the cumin and coriander. This provides a wonderfully rich and savory dimension.

Suggested Side Dishes to Pair with Your Soup

A comforting bowl of soup is often best enjoyed with a delicious accompaniment. Here are some fantastic side dishes that perfectly complement the creamy texture and rich flavors of this carrot and lentil soup:

• Crusty Bread: Creamy soups are practically begging for something to dunk! Our Quick Parmesan Garlic Bread is an excellent choice, adding a savory, garlicky crunch. A simple baguette or a hearty whole-grain loaf also works wonders.
• Crunchy Toppings: For an extra layer of texture, top your soup with Chipotle Lime Roasted Peanuts. Their zesty, spicy crunch provides a delightful contrast to the smooth soup. Toasted pumpkin seeds, sunflower seeds, or homemade croutons are also great options.
• Fluffy Biscuits: Serve your soup alongside warm, tender Easy Drop Biscuits. They’re perfect for soaking up every last drop of the flavorful broth.
• Light Salad: A fresh, crisp green salad with a vinaigrette dressing can offer a refreshing counterpoint to the warm, hearty soup, creating a well-rounded meal.

Other Delicious Soup Recipes to Try

If you’re a fan of this healthy and delicious carrot lentil soup, you’ll undoubtedly enjoy exploring these other comforting and flavorful soup recipes:

• Butternut Squash and Carrot Soup
• Zucchini Curry Lime Soup
• Carrot and Ginger Soup
• Instant Pot Minestrone Soup
• Pumpkin and Sweet Potato Soup
• Slow Cooker Chicken Soup

Carrot and Lentil Soup

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📋 Recipe Card

Carrot and Lentil Soup

Recipe Author:

Tonje

This easy carrot and lentil soup is the perfect healthy dinner for cold days. A simple 30-minute recipe that you can customize to suit your preferences.

5 from 64 votes

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Prep Time

5 minutes
mins

Cook Time

25 minutes
mins

Servings
4

Equipment

• Pot
• Immersion Blender

Ingredients

 

• 
  ▢
  
  
  3
  cups
  vegetable stock

• 
  ▢
  
  
  ⅓
  cup
  dried red lentils

• 
  ▢
  
  
  1
  pound
  carrots

• 
  ▢
  
  
  1
  onion

• 
  ▢
  
  
  2
  garlic cloves

• 
  ▢
  
  
  1
  tablespoon
  olive oil

• 
  ▢
  
  
  1
  teaspoon
  ground cumin

• 
  ▢
  
  
  ½
  teaspoon
  ground coriander

• 
  ▢
  
  
  ¼
  teaspoon
  red pepper flakes
  (optional)

Cook Mode

Prevent your screen from going dark

Instructions

 

• Peel and slice the carrots into ¼-inch thick pieces.
  1 pound carrots
• Peel and dice the onion. Finely dice the garlic.
  1 onion,
  2 garlic cloves
• Warm up the olive oil in a large pot on medium to high heat. Sauté the diced onion for a few minutes, or until it’s soft and translucent.
  1 tablespoon olive oil
• Add the diced garlic, red pepper flakes, cumin and coriander to the onion, and sauté for another minute.
  1 teaspoon ground cumin,
  ¼ teaspoon red pepper flakes,
  ½ teaspoon ground coriander
• Then, add vegetable stock, dried red lentils, and sliced carrots.
  ⅓ cup dried red lentils,
  3 cups vegetable stock
• Bring the soup to a boil, and reduce to medium to low heat. Leave the soup to simmer for about 20 minutes, or until the lentils and carrots are tender.
• Blend the soup smooth with an immersion blender. Alternatively, blend it in multiple batches using a regular blender.
• Add any additional seasoning like salt and pepper to taste, and optionally add more vegetable stock if you want to give the soup a thinner consistency.
• Serve the soup immediately while it’s warm.

Notes

• Feel free to add more veggies to the soup. The vegetables will all be hidden when you blend the soup. This is a great way to use up leftovers from the back of your fridge!
• Omit the red pepper flakes if you’re sensitive to hot spices.

Video

Nutrition

Calories:
157
kcal

|

Carbohydrates:
26
g

|

Protein:
6
g

|

Fat:
4
g

|

Saturated Fat:
1
g

|

Polyunsaturated Fat:
1
g

|

Monounsaturated Fat:
3
g

|

Sodium:
790
mg

|

Potassium:
577
mg

|

Fiber:
8
g

|

Sugar:
8
g

|

Vitamin A:
19380
IU

|

Vitamin C:
10
mg

|

Calcium:
67
mg

|

Iron:
2
mg

Nutritional information is an estimate. The nutritional values for your final dish may vary based on measuring differences and products used.

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Tonje is the owner of Hintofhealthy.com, where she shares easy and healthy everyday recipes. Follow her on Facebook or Instagram for more family-friendly meal inspiration and healthy cooking tips.