Spiced Lentil and Carrot Soup (Dairy-Free)

This Spiced Lentil and Carrot Soup is packed with hearty red lentils, sweet carrots, and warming spices and comes together in under 30 minutes. It's cozy, dairy-free, and perfect for weeknight dinners, meal prep, or a comforting dinner!

The earthy flavor of the red lentils paired with the sweetness of carrots are a match made in heaven!

But the blend of warming spices truly take this lentil soup to the next level.

This carrot lentil soup recipe is perfect for weekday dinners but tastes even better the next day which makes it perfect for meal prep.

It's freezer friendly too!

Ingredients

Ideal for a simple yet delicious fall or winter meal, this lentil and carrot soup is a fantastic choice.

Whether you're planning a family-friendly dinner or aiming to please a crowd at a dinner party, this recipe is sure to win them over.

Onion & Garlic: Can't make a soup without onion and garlic. Sauté the onion until it's soft and starting to brown to develop the most flavor.

Tomato Purée: Use puréed tomatoes- not tomato paste.

Dry Red Lentils: Dry red lentils cook quickly. No need to soak before cooking.

See recipe card for quantities.

Helpful Equipment

An  immersion blender makes blending hot liquids incredibly easy. You can blend your soup right in the pot in minutes!

The alternative is to transfer the soup ingredients into a high-speed blender and blend until smooth. Just be cautious and careful when blending hot liquids.

How to Make This Recipe

This spiced lentil carrot soup is easy to make, creamy in texture, and full of flavor!

The complete written recipe can be found in the recipe card below.

Step 1: Heat a large soup pot on medium-high heat and add the olive oil and sauté onions for 7-10 minutes or until starting to brown.

Step 2: Add the diced carrots, minced garlic, and minced ginger. Continue to cook for another 5 minutes.

Step 3: Add the tomato sauce and the salt and seasonings. Cook for an additional 2 minutes.

Step 4: Pour in the vegetable broth and dry red lentils.

Step 5: Add the can of coconut milk and stir to combine.

Step 6: Bring to a boil, cover the pot with a lid, and then reduce heat to a simmer over low for 30 minutes.

Step 7: Use an immersion blender to purée the soup until smooth and creamy.

Step 8: Divide into serving bowls and garnish with parsley, red chili flakes, and a coconut milk swirl. Serve with sourdough bread!

Note: If you don't have an immersion blender, carefully transfer the soup to a blender and blend in batches. Be extra cautious blending hot liquids.

Substitutions & Variations

Make it less spicy: Omit the red chili flakes or use just a pinch. Alternatively, sprinkle red chili flakes on the top of those who want a bit of spice.

Make it spicier: Add more red chili flakes. I found ½ teaspoon to be the perfect amount of spice but if you want more, add a full teaspoon.

Chunky soup: This is a blended soup but if you like soups with a chunkier texture, blend only a portion of the soup or don't blend at all.

Change up spices: Curry powder or garam masala would be tasty!

Serving Ideas

This vegan red lentil soup is a hearty lunch or dinner that pairs well with a variety of sides.

• Bread: This soup is best served with crusty French bread, a baguette, or sourdough bread.
• Grains: Serve with a side of brown side or quinoa.
• Salads: A green salad with a vinaigrette or a cucumber and tomato salad would both be nice and light options.
• Roasted Vegetables: Roasted broccoli or Brussels sprouts would be a great side dish.

Storage

Store: Store leftover soup in an airtight container in the refrigerator for up to 5 days.

Reheat: Simply reheat the soup on the stovetop over medium heat for about 5-6 minutes or until hot.

Freeze: Freeze in a freezer-safe container for up to 2 months. Thaw in the fridge overnight and reheat.

Tips & Tricks

How much salt you need will depend on the saltiness of your broth as well. I used low-sodium vegetable broth and 2 teaspoons kosher salt. If you're using regular broth start with ½-1 teaspoon and adjust as needed.

Simmer on low heat. You don't want the lentils to cook too quickly, so make sure the heat is on low when simmering.

If using a blender instead of an immersion blender, vent for steam. Otherwise, too much steam pressure can build in the blender and you'll end up with a mess.

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