This Spiced Lentil and Carrot Soup is easy to make and perfect for the colder months. The combination of carrots, lentils, and aromatic spices create a hearty, high-protein soup that is not just satisfying but also bursting with flavor!
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!
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.
Carrots: Carrots add a natural sweetness to this lentil soup.
Ginger: Grated fresh ginger works so well with the lentils and carrots.
Tomato Purée: Use puréed tomatoes- not tomato paste.
Seasonings: This soup is made with a blend of Kosher salt, turmeric, smoked paprika, red chili flakes, cumin, and black pepper.
Vegetable Broth: I recommend low-sodium.
Dry Red Lentils: Dry red lentils cook quickly. No need to soak before cooking.
Full-Fat Coconut Milk: This adds creaminess.
See recipe card for quantities.
This immersion blender tool by Fullstar is my favorite kitchen tool!
It has an immersion blender attachment as well as a milk frother and whisk. It's under $25 and worth every penny.
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 Carrot and Lentil 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
This delicious carrot and lentil soup can easily be adapted and customized.
Feel free to mix and match ingredients, substitute spices, or adjust the heat to make it your own.
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!
This creamy carrot and lentil soup is a hearty and high-protein 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.
Store: Store leftover vegan lentil carrot 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
Not all salts are made equal and cannot be substituted 1:1. If you are substituting table salt for kosher salt, you will need to cut the amount called for in the recipe by at least half.
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 or you may get burned. Use a kitchen towel to hold down the vented lid in your blender.
Frequently Asked Questions
Red lentils cook fast and unlike other legumes, do not require soaking in most cases. It is not needed for this soup recipe.
No, but it is highly recommend. You won't need to transfer the soup from the pot to the blender and it removes the risk of steam pressure building up in the blender and exploding. The one I use in by Fullstar and it comes with an immersion blender attachment but also a whisk and a milk frother. It's only $25.
If you want a chunkier soup, feel free to leave it how it is or blend half.
More Soup Recipes
Looking for other vegan soup recipes like this? Try these:
Spiced Lentil and Carrot Soup
- 2 tablespoons Extra-Virgin Olive Oil
- 1 large Yellow Onion diced
- 2 ½ cups Diced Carrots
- 5 Garlic Cloves minced
- 2 tablespoons Minced Ginger
- ½ cup Tomato Purée
- 2 teaspoons Kosher Salt see note
- 1 teaspoon Turmeric
- 1 teaspoon Smoked Paprika
- ½ teaspoon Red Chili Flakes more to taste
- ½ teaspoon Cumin
- ½ teaspoon Black Pepper
- 4 cups Low-Sodium Vegetable Broth
- 1 cup Dry Red Lentils rinsed
- 1 can Full-Fat Coconut Milk
- Heat a large soup pot on medium-high heat and add the olive oil.
- Sauté onions for 7-10 minutes or until starting to brown.
- Add the diced carrots, minced garlic, and minced ginger. Continue to cook for another 5 minutes.
- Add the tomato sauce and the salt and seasonings. Cook for an additional 2 minutes.
- Pour in the vegetable broth, dry red lentils, and the can of full-fat coconut milk. Stir to combine.
- Bring to a boil, cover the pot with a lid, and then reduce heat to a simmer over low for 30 minutes or until the lentils and carrots are soft and completely cooked.
- Use an immersion blender to purée the soup until smooth and creamy. Alternatively, carefully transfer the soup to a blender and blend in batches. Be extra cautious blending hot liquids.
- Divide into serving bowls and garnish with parsley, red chili flakes, and a coconut milk swirl. Serve with sourdough bread!
Disclosure: This page contains some affiliate links. Please know that I may receive a percentage or commission from a link included on this page, at no extra cost to you. I will only ever recommend a product that I have used and believe has substantial value to my readers.