This Carrot and Lentil Soup is about to become one of your favourite soup recipes. With warm, slightly spicy flavours and a smooth, creamy texture, it’s comforting and easy to make. This carrot and lentil soup is naturally vegan and gluten free.
Recipe Difficulty – Very Easy
Table of Contents
- Why this recipe works
- Ingredients to make Carrot and Lentil Soup
- Substitutions
- Variations
- How to make Carrot and Lentil Soup
- Leftovers
- Recipe FAQs
- Rate it…
- Carrot and Lentil Soup Recipe
Why this recipe works
This red lentil and carrot soup balances sweet carrots with warming spices and creamy coconut milk. It’s fast to prepare, high in plant protein and fibre, and perfect throughout the year. Enjoy it as a light lunch, a starter, or a comforting main.
Soup is one of the most versatile meals — easy to adapt, simple to batch cook, and great for adding extra vegetables or protein if you like. This recipe is inspired by classic carrot-coriander soups and pairs well with plain toast or a slice of seeded bread.
Ingredients to make Carrot and Lentil Soup
- Extra-virgin olive oil – to sauté the aromatics.
- Shallots – add a gentle, sweet onion flavour.
- Medium carrots – the star ingredient, peeled and diced.
- Garlic cloves – for savoury depth.
- Dried oregano – earthy background flavour.
- Smoked paprika – sweet, smoky warmth.
- Ground cumin – adds gentle spice and aroma.
- Red lentils – quick-cooking, protein-rich and creamy when cooked.
- Full-fat coconut milk – gives the soup its creamy body (can reduce if preferred).
- Vegetable stock – base liquid for a vegan version.
- Chilli flakes – optional garnish for heat.
- Toast – to serve alongside the soup.
See the recipe card below for exact quantities.
Substitutions
- Oil: any neutral oil works instead of olive oil.
- Shallots: replace with onions, leeks, or scallions.
- Spices: swap or add coriander, turmeric, cayenne, or garam masala for a curry twist. Ginger pairs well with carrot for a different flavour profile.
- Coconut milk: use dairy cream, yoghurt, or a plant-based alternative if you prefer a lighter texture.
- Stock: vegetable or chicken stock can be used depending on dietary preference.
Variations
- Spicy: increase paprika, cumin and chilli flakes or add fresh chillis for more heat.
- Deluxe: add extra vegetables such as celery or parsnip and finish with a dollop of vegan sour cream and parsley.
- Kid-friendly: sweeten slightly with sweet potato, apple or a touch of maple syrup for a milder, sweeter soup.
How to make Carrot and Lentil Soup
Step 1: Dice the shallots, crush the garlic, and peel and dice the carrots.
Step 2: Heat a large pan over medium heat, add oil, shallots and garlic, and sauté for a few minutes until softened.
Step 3: Add the diced carrots and cook a few minutes, then stir in the red lentils, oregano, smoked paprika and ground cumin.
Step 4: Pour in the vegetable stock and coconut milk. Bring to a simmer and cook 20–25 minutes, until the lentils are tender.
Step 5: Blend until smooth with a hand blender or high-speed blender. Serve in bowls, garnish with smoked paprika and chilli flakes, and enjoy with toast.
Hint: If using a blender, leave an opening to allow steam to escape.
Leftovers
Cool and store leftovers in an airtight container in the refrigerator for 4–5 days. Reheat gently on the stove or in the microwave until piping hot. This soup also freezes well for 2–3 months; thaw overnight in the fridge before reheating.
Recipe FAQs
No. Rinse red split lentils well, but they do not need soaking; they cook quickly on the stove.
Very healthy. Lentils provide protein and fibre while carrots add vitamins. The coconut milk adds richness—use less or a lighter alternative if you prefer.
Yes. Portion and freeze for up to three months. Thaw overnight in the fridge and reheat on the stove or in the microwave.
Yes. Sauté the aromatics first, then transfer everything except the coconut milk to the slow cooker. Cook on low for 8–10 hours or high for 4–5 hours. Stir in the coconut milk near the end and blend to finish.
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Rate it…
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Carrot and Lentil Soup
Ingredients
- 1 tbsp extra-virgin olive oil
- 2 shallots
- 3 medium carrots
- 3 garlic cloves
- 150 g red lentils
- 1 can full fat coconut milk 400 ml
- 750 ml vegetable stock
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1 tsp ground cumin
- Chilli flakes to garnish
- Toast to serve
Instructions
- Dice the shallots, crush the garlic and peel and dice the carrots.
- Heat a large pan over medium heat, add the olive oil, shallots and garlic, and sauté for a few minutes until softened.
- Add the diced carrots and cook briefly, then stir in the red lentils, oregano, smoked paprika and ground cumin.
- Pour in the vegetable stock and coconut milk. Simmer for 20–25 minutes until the lentils are tender.
- Blend until smooth with a hand blender or high-speed blender. Serve garnished with smoked paprika and chilli flakes, and enjoy with toast.
Notes
Step-by-Step Photos: The post includes photos to guide you through the recipe.
To Store: Refrigerate in an airtight container for 4–5 days. Reheat gently on the stove or in the microwave.
To Freeze: Freeze in portions for up to three months. Thaw overnight in the fridge before reheating.
Tips: For a thicker stew-like result, reduce the stock. If you prefer texture, blend less for a chunkier finish. Non-vegetarians can add cooked chicken, bacon or ham if desired.
Nutrition
Carbohydrates: 36 g |
Protein: 13 g |
Fat: 25 g |
Saturated Fat: 19 g |
Fiber: 14 g |
Sugar: 6 g
