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- make a double batch so you have something prepared for busy nights!

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! If you love this recipe, try my tuscan white bean soup or lentil tortilla soup next!

Before we get started…

• You need to use red lentils for this recipe, brown, french or green lentils will not work here! Red lentils have a much softer and almost mushy texture compared to other types, so they blend really well into the soup!
• The coconut milk will just help make the soup creamy thanks to its higher fat content. There shouldn’t be a strong coconut flavor at all since the spices will mask it, but you can try a cashew or almond milk if you prefer. My cashew cream is also a great option.

Key ingredients & swaps

Onion & garlic. Try to use as large of an onion as you can find! It’s provides so much flavor so don’t hold back! I prefer white or yellow here, but red will work if that’s all you have.

Red lentils. I love cooking with red lentils as they have a really soft texture and work well in soups and bisques to add extra protein. I do not recommend any other type of lentil here!

Carrots. You need four large carrots here which gives just the right amount of carrot flavor. This is not an overly carrot flavored soup, but you still get hints of the flavor and lots of nutrients.

Coconut milk. I personally don’t find that the canned coconut milk yields a very strong coconut flavor, but you can swap for a light coconut milk if you prefer a more mild flavor.

Broth. Veggie broth will help everything cook and turn this into soup.

Spices. Cinnamon, turmeric, cumin and paprika give warmth and a balanced flavor profile.

How to make carrot and red lentil soup

Heat the onion in a large pan or dutch oven over medium/high heat. Chop the onion and saute for about 5-7 minutes or until very fragrant and the onion is translucent. 

Add in the tomato paste and garlic and toast for 1-2 more minutes. Add in all of the spices, salt and chopped carrots. Saute for an additional 5 minutes. 

Add in the red lentils, coconut milk and vegetable broth. Bring to a boil, reduce the heat to low and let simmer, covered, for about 20 minutes or until the lentils are cooked through and most of the liquid is absorbed. 

Transfer to a high speed blender (you will probably need to do this in 2 batches depending on the size of your blender) and process until completely smooth. If you have an immersion blender, you can use that instead!

Taste and adjust seasonings as desired. Feel free to thin it out with extra vegetable broth if 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. Try my classic gluten free tomato soup or chicken pot pie soup next!

How to store and freeze

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.

Expert tips

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 teaspoon salt. If you’re using regular broth start with 1/2 teaspoon and adjust as needed.

Don’t soak the lentils! Red lentils cook very 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.

Try these cozy recipes next

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

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