Carrot and Red Lentil Soup

This carrot and lentil soup is incredibly easy to make, with simple ingredients you probably already have in your pantry, and comes together in just about 30 minutes!

Soup season is in full swing and I for one am here for it. I may have overdone it on my chickpea noodle soup and tomato soup, so I thought it was about time for something new.

This carrot and lentil soup is incredibly creamy, almost like a bisque, and high in protein thanks to the lentils. It’s freezer friendly too so it’s perfect for meal prep.

It comes together in under 30 minutes, makes a big batch and is perfect paired with some hearty bread and is a complete meal on its own!

How to make this recipe

Chop the onion and mince the garlic and add to a large pan with the olive oil. 

Saute for about 5 minutes or until very fragrant and the onion is translucent. 

Add in all of the spices, salt and chopped carrots. 

Saute for an additional 5 minutes to soften the carrots and allow the flavors to blend together.

Add in the red lentils, tomato paste, coconut milk and vegetable broth. You’ll need 4 cups of vegetable broth which is the same as 1 regular sized carton.

Bring to a boil, reduce the heat to low and let simmer, covered, for about 20 minutes or until the lentils are cooked through. 

Transfer to a high speed blender (you may need to do this in 2 batches depending on the size) and process until completely smooth. 

You can use a food processor or immersion blender for this, but I find a high speed blender works best. I cannot recommend this vitamix blender enough, it was truly one of the best kitchen purchases I’ve made!

Taste and adjust seasonings as desired. 

Transfer back to the pot and garnish with chopped parsley, red pepper flakes and a few dollops of coconut yogurt. 

If you want to make the little swirls like I did in the images, all you need to do is add small drops of yogurt to the top of the soup and take a toothpick and swirl it around the top of the soup (gently) to spread it out.

Do the lentils need to be soaked?

No! And in fact I highly advise against it. Red lentils cook really easily and unlike other legumes, generally do not require soaking.

You can rinse them in a fine mesh colander to remove any bits that don’t belong, but don’t allow them to soak.

You want them to be in the whole original form when you add them to the soup so that the vegetable broth will cook them and infuse the flavors into them.

Does it keep?

This carrot and lentil soup will last for about 5 days in an air tight container in the fridge.

For anyone who likes to meal prep, this soup can also be frozen! Whether in the fridge or the freezer, allow it to cool completely before transferring to an air tight container.

This soup will keep in the freezer for about 1 month. Allow it to defrost in the fridge overnight and then reheat on the stove. Be sure to save some room in the container for expansion.

Tips & tricks

You don’t want the lentils to cook too quickly, so make sure the heat is on very low and the pot is covered. Don’t transfer the soup to the blender until all of the liquid is absorbed from the lentils and they are completely soft.

How much salt you need will depend on the saltiness of your broth. I used low sodium veggie broth so ended up using closer to 1 1/2 tsp salt. If you’re using regular broth start with 1/2 tsp and adjust as needed.

Serving Suggestions

I recommend serving this soup with a nice hearty bread (still waiting to find a good gluten free one!) and some fresh parsley on top. It’s perfect as a full meal on its own since it’s high in protein but is also delicious with a side salad.

Try these next

• Roasted Butternut Squash Soup
• Vegan Red Lentil Dal
• Cauliflower Soup
• Vegan Fettuccine Alfredo
• Thai Red Chickpea Curry

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