With the cooler weather comes soup season. One of my favorites is healthy carrot lentil soup. I think the name speaks for itself. Slurp! If you’re a fan of carrots and a fan of lentils, you will absolutely love this carrot and lentil soup. This is the perfect soup for Fall. It’s light and smooth, and it goes great with a slice of toasted bread.
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Table of Contents
Why You’ll Love This Recipe
- Smooth: Blending all the ingredients together, along with the coconut milk, makes this red lentil and carrot soup incredibly creamy!
- Comforting: Talk about a warm, cozy bowl of soup. It’s perfect as an appetizer, side, or even a main dish!
- Protein-packed: Adding lentils to this soup adds amazing plant-based protein!
Nutrition For Mental Health
As it gets colder outside, it’s always good to have a few warm and immune-boosting meals up your sleeve for when you notice the first signs of a sniffle. Fresh ginger and turmeric, paired with carrots and lentils, in a warm, cozy soup, is a great place to start when it comes to taking care of yourself from the inside out.
Did you know that carrots are 89% water? Two medium carrots (100 grams) contain 9 grams of carbs, 0.1 grams of fat, and .8 grams of protein. They are rich in antioxidants, including beta carotene, alpha-carotene, lutein, lycopene, polyacetylenes, and anthocyanins. Carrots are a good source of several minerals and vitamins, including vitamins A, K1, B6, potassium, and biotin. A meta-analysis of an observational study found that as dietary intake of beta-carotene and vitamin A increases, depression decreases.
Ingredients + Substitutions
The ingredients for this spiced carrot and lentil soup are simple, and most of them are even pantry staples.
- Milk: I used coconut milk for this recipe. However, unsweetened almond milk works well too.
- Broth: I always have vegetable bouillon on hand, so that is what I tend to use. However, a store-bought or homemade veggie broth works well too.
A full list of ingredients with exact amounts can be found in the recipe card below.
How To Make Carrot Lentil Soup
Tasty plant-based ingredients, and 30 minutes is all you need to make this lentil carrot soup!
- Add oil, onion, and garlic to a medium soup pot and sauté for about 5 minutes.
- Add carrots, ginger, chili powder, turmeric, and black pepper, and sauté for another 2-3 minutes.
- Pour in coconut milk, water, vegetable bouillon, and lentils, and bring to a boil. Turn down to a simmer and cook for 15 minutes (until lentils and carrots are tender).
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- Transfer to a high-speed blender and blend until smooth (about 30-60 seconds).
- Return to pot, add salt, and stir to combine.
- Serve hot, drizzled with oil or coconut milk on top. (Red pepper flakes and cilantro also make great toppings!)
Serving Suggestions
You can enjoy this soup as it comes with a slice or two of crusty bread, making it a perfect light lunch. To take the presentation to the next level, add a sprinkle of chili flakes, salt, and pepper, and a spoonful of coconut cream or a drizzle of olive oil. Alternatively, you could also top this soup with crispy fried onions and fresh chopped cilantro (or carrot tops) for some color.
Likewise, for a more substantial meal, you can serve this lentil and carrot soup with a kale spinach salad or spinach arugula salad. These lentil sloppy joes pair perfectly with this vegan soup, too!
When it comes to dessert, pair this carrot soup recipe with this ultimate sweet potato cake or eggless apple pie.
Storage Tips
You can keep this healthy lentil carrot soup in the fridge in an airtight container for up to 4 days (if it will last that long). I don’t recommend freezing this soup. I have never had luck freezing coconut milk.
FAQ
Yes! This soup is packed with antioxidants, vitamins, and minerals. One serving contains 16233IU vitamin A, 10mg vitamin C, 67mg calcium, and 4mg iron.
A common mistake in making this soup is not allowing the lentils and carrots to fully cook before blending, which results in a chunkier soup. (This is totally fine if it is what you’re going for, though.
My favorite spices to add to a carrot lentil soup recipe are ginger, turmeric, and chili powder.
If you tried this Carrot Lentil Soup Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Carrot Lentil Soup
Ingredients
- 1 tablespoon avocado oil
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 1/4 pounds of carrots, chopped (567 grams)
- 2 tablespoons fresh ginger, minced (I used a citrus zester)
- 1 teaspoon chili powder
- ½ teaspoon turmeric powder
- 1 teaspoon ground black pepper
- 1 13-ounce can of coconut milk
- 4 cups water + vegetable bouillon
- 1 cup red lentils
- 1 teaspoon salt
Instructions
- Add oil, onion, and garlic to a medium soup pot and sauté for about 5 minutes.
- Add carrots, ginger, chili powder, turmeric, and black pepper, and sauté for another 2-3 minutes.
- Pour in coconut milk, water, vegetable bouillon, and lentils, and bring to a boil. Turn down to a simmer and cook for 15 minutes (until lentils and carrots are tender).
- Transfer to a high-speed blender and blend until smooth (about 30-60 seconds).
- Return to the pot, add salt, and stir to combine.
- Serve hot, drizzled with oil or coconut milk on top. (Red pepper flakes and cilantro also make great toppings!)
Notes
Did you know that carrots are 89% water? Two medium carrots (100 grams) contain 9 grams of carbs, 0.1 grams of fat, and .8 grams of protein. They are rich in antioxidants, including beta carotene, alpha-carotene, lutein, lycopene, polyacetylenes, and anthocyanins. Carrots are a good source of several minerals and vitamins, including vitamins A, K1, B6, potassium, and biotin. A meta-analysis of an observational study found that as dietary intake of beta-carotene and vitamin A increases, depression decreases. Storage Tips
You can keep this healthy lentil carrot soup in the fridge in an airtight container for up to 4 days (if it will last that long). I don’t recommend freezing this soup. I have never had luck freezing coconut milk.
Nutrition
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Reference
Zhang, Y., Ding, J., & Liang, J. (2022). Associations of Dietary Vitamin A and Beta-Carotene Intake With Depression. A Meta-Analysis of Observational Studies. Frontiers in nutrition, 9, 881139. https://doi.org/10.3389/fnut.2022.881139
This soup is incredible. Seriously! I love that it’s creamy but also dairy-free. Thanks for another great recipe!
So glad you enjoyed this recipe. It is one of my favorite soups to make when I feel like a cozy Fall meal.