This creamy Red Lentil and Carrot Soup is a wholesome, comforting bowl perfect for any day of the week.
Packed with plant-based protein and fiber, it supports digestion and keeps you full for hours.
Made with simple pantry staples, it’s naturally dairy-free, low in saturated fat, and quick to prepare, making it ideal for easy weeknight dinners or meal prep.
Creamy Carrot and Red Lentil Soup
Equipment
- 1 large saucepan or pot
- 1 high-speed blender or immersion blender
- 1 cutting board
- 1 sharp knife
- Measuring Cups and Spoons
Ingredients
- 2 cups red lentils
- 1 medium to large yellow onion chopped
- 4 large garlic cloves minced
- 3 tablespoons olive oil
- 1 can 13.5 oz / 400 ml full-fat coconut milk
- 5 cups vegetable or chicken broth
- 4 large carrots chopped
- 4 tablespoons tomato paste
- ½ teaspoon salt adjust to taste
- ¼ teaspoon ground cinnamon
- ½ teaspoon ground turmeric
- ½ teaspoon ground cumin
- 1 teaspoon paprika
- ¼ teaspoon black pepper
Instructions
- Prepare the Aromatics: Start by preparing your aromatics. Peel and finely chop the yellow onion, ensuring the pieces are uniform so they cook evenly. Next, peel and mince the garlic cloves. This combination of onion and garlic forms the flavor foundation of the soup, giving it a rich, savory base. Set them aside on a small plate for easy access.
- Sauté the Base: Heat 3 tablespoons of olive oil in a large, heavy-bottomed saucepan over medium heat. Once the oil shimmers, add the chopped onions and minced garlic. Cook for about 5 minutes, stirring occasionally, until the onions become soft and translucent, and the mixture is fragrant. Be careful not to let the garlic burn, as it can turn bitter. This step builds a deep, savory flavor that will infuse the entire soup.
- Toast the Spices: Lower the heat slightly and add all the spices ½ teaspoon salt, ¼ teaspoon cinnamon, ½ teaspoon turmeric, ½ teaspoon cumin, 1 teaspoon paprika, and ¼ teaspoon black pepper. Stir constantly for about 1–2 minutes until the spices bloom and release their aromas. Toasting the spices with the onions ensures a richer, more complex flavor in every spoonful of soup.
- Add the Carrots: Chop the carrots into bite-sized pieces and add them to the pan. Stir them thoroughly to coat with the spices and aromatics. Allow the carrots to cook for an additional 5 minutes, stirring occasionally, until they start to soften. This step helps the carrots develop a natural sweetness that balances the earthy lentils and spices.
- Incorporate Lentils and Liquids: Rinse 2 cups of red lentils under cold water until the water runs clear to remove excess starch. Add the lentils to the pan along with 4 tablespoons of tomato paste. Stir to evenly coat the lentils with the vegetables and spices. Next, pour in 1 can of full-fat coconut milk and 5 cups of vegetable or chicken broth. Mix everything together thoroughly, ensuring the lentils are fully submerged in the liquid.
- Simmer the Soup: Bring the mixture to a gentle boil over medium heat. Once boiling, immediately reduce the heat to very low and cover the pan with a tight-fitting lid. Allow the soup to simmer for approximately 20 minutes. Stir occasionally and check that the lentils are soft and tender, and that most of the liquid is absorbed. Simmering on low heat prevents the lentils from sticking to the bottom and ensures a creamy consistency without overcooking.
- Blend Until Smooth: Once the lentils and carrots are fully cooked, remove the pan from the heat. Carefully transfer the soup to a high-speed blender in batches, filling the blender no more than halfway each time. Blend on high until completely smooth. Alternatively, you can use an immersion blender directly in the pot for a quicker process. Blending the soup creates a silky, creamy texture that makes it luxurious and satisfying.
- Adjust Seasoning: Taste the blended soup and adjust the seasoning as needed. You may want to add a little extra salt depending on the saltiness of your broth. If the soup is too thick, thin it out by stirring in a small amount of additional vegetable broth until it reaches your desired consistency. This step ensures that each serving has a perfect balance of flavor and texture.
- Reheat and Garnish: Return the smooth soup to the pan and gently reheat over low heat if necessary. Serve hot in bowls and garnish with finely chopped parsley, a sprinkle of red pepper flakes for a touch of heat, and a few dollops of coconut yogurt for extra creaminess. These garnishes not only enhance flavor but also add visual appeal, making the soup inviting and comforting.
- Serve and Enjoy: Ladle the soup into individual bowls and serve immediately. This Red Lentil and Carrot Soup is perfect as a warming lunch, a light dinner, or part of a meal-prep plan for the week. Pair it with crusty bread or a fresh side salad for a complete, nourishing meal that is satisfying, high in plant-based protein, and full of wholesome fiber.
Notes
- Red lentils cook quickly and break down easily, creating a naturally creamy texture without dairy.
- For the best flavor, toast the spices lightly in the oil before adding the lentils.
- Adjust the salt carefully—broth can vary in sodium. Taste before final seasoning.
- Coconut milk adds richness, but you can use light coconut milk for a lower-fat version.
- If the soup is too thick after blending, thin it with a little extra broth or water.
- Using an immersion blender directly in the pot saves time and reduces cleanup.
Chef’s Secrets For Perfect Soup
One of the keys to an exceptional Red Lentil and Carrot Soup is the layering of flavors.
Begin by sautéing onions and garlic until translucent and fragrant, then toast the spices lightly to bring out their depth.
Cooking the lentils gently over very low heat ensures they retain a velvety texture rather than becoming mushy.
Coconut milk adds creaminess and a subtle sweetness, balancing the earthiness of the lentils and the warmth of the spices.
Always taste and adjust the seasoning at the end—this simple step elevates the soup from good to memorable.
Serving Suggestions To Impress Guests
Serve this soup as a comforting starter, light lunch, or main course with a side of crusty whole-grain bread or garlic naan.
Garnish with a dollop of coconut yogurt or a swirl of olive oil for added creaminess.
Fresh chopped parsley, cilantro, or a sprinkle of toasted pumpkin seeds adds a bright, textural contrast.
For a heartier meal, serve alongside a quinoa salad, roasted vegetables, or a simple green side salad to create a balanced, satisfying plate.
Storage Tips To Keep Fresh
Store cooled soup in an airtight container in the refrigerator for up to five days.
It reheats beautifully on the stovetop over low heat, or in the microwave in short intervals, stirring in between.
For longer storage, freeze in individual portions for up to three months.
When reheating from frozen, thaw overnight in the fridge or gently warm on the stovetop, adding a splash of broth if the soup has thickened.
Always taste and adjust seasonings after reheating, as flavors can mellow in storage.
Frequently Asked Questions
1. Can I make this soup vegan?
Yes! This soup is naturally vegan when using vegetable broth. For non-vegan options, chicken broth can be substituted, but the coconut milk and spices keep it flavorful and creamy without dairy.
2. Can I use other lentils instead of red lentils?
Red lentils cook quickly and break down for a creamy texture. Yellow lentils can also work, but green or brown lentils hold their shape and may require longer cooking and extra liquid to achieve the same smooth consistency.
3. How can I make this soup spicier?
Add a pinch of cayenne pepper or extra paprika during the spice sauté step.
Red pepper flakes as a garnish also provide a gentle, customizable heat without overpowering the natural sweetness of the carrots and coconut milk.
4. Can I prepare this soup in advance?
Absolutely. You can make the soup a day ahead and store it in the fridge. Flavors actually deepen overnight. Just reheat gently and add a little extra broth if the soup has thickened.
5. How can I make this soup creamier without coconut milk?
For a dairy-free alternative, use unsweetened almond milk or cashew cream.
For a richer texture, blend in a small boiled potato or roasted cauliflower with the soup to create natural creaminess without adding dairy or extra fat.
