This Spiced Carrot Lentil Soup is the perfect solution for busy weeknights when you need a quick, easy, and healthy meal. Packed with plant-based protein and fiber, this hearty vegan soup is not only satisfying but also incredibly nutritious. Plus, this comforting and creamy soup comes together in under 30 minutes in one pot using only simple ingredients, making it a budget-friendly choice for a warm and satisfying lunch or dinner.
Love red lentils? Check out my lentil tortillas or my red lentil tofu recipe for another delicious idea!
Please note that the photos and ingredients of this recipe were updated recently.
This cozy spiced carrot and lentil soup has a special place in my heart. Ever since I was a little kid, my mom would whip up a big pot of this soup whenever the weather turned chilly. It's fast to make, incredibly filling, and the warm spices always seemed to chase away the cold.
I love to pair it with soft unleavened bread for dipping and a big bowl of cucumber vinegar salad. Sometimes, I sprinkle in some roasted chickpeas or enjoy it with seeded crackers for an extra crunch.
This simple, wholesome dish brings back happy memories and warms the soul. I'm excited to share it with you!
Why You'll Love This Recipe
- Fast and easy - This recipe is ready in under 30 minutes, making it a perfect choice for busy weeknights.
- Healthy and nutritious - Loaded with protein and fiber from the lentils, and vitamins and minerals from the carrots and tomatoes, this soup is a complete and satisfying meal.
- Vegan and vegetarian - This recipe is entirely plant-based, making it suitable for vegan and vegetarian diets.
- Perfect for meal prep - This soup is ideal for making in advance. Cook a large batch and store it in the refrigerator or freezer for easy, healthy lunches or dinners throughout the week or month.
- Budget-friendly - Made with affordable pantry staples, this soup is a cost-effective way to feed your family.
- Perfect for all seasons - Enjoy this soup for a light lunch in the summer or a hearty dinner in the winter.
- Flavorful and customizable - This recipe is a great base to build upon. You can easily adjust the spice level, add other vegetables, or top it with your favorite garnishes.
Love easy carrot recipes? Try my carrot and banana smoothie or my carrot pineapple muffins next!
Ingredients
- Red Lentils - These small, quick-cooking lentils are the base of the soup, providing protein and fiber.
- Carrots - The sweetness of the carrots balances the savory flavors of the lentils and spices.
- Tomatoes - Diced tomatoes add a touch of acidity and freshness to the soup, balancing the sweetness of the carrots and the earthy flavor of the lentils.
- Onion & Garlic - add depth of flavor to the soup.
- Olive Oil - A healthy fat used for sauteing vegetables, which helps to build flavor and aroma in the soup.
- Spices - Salt, cumin, paprika, turmeric, and black pepper add warmth and complexity to the soup.
- Water - The base of the liquid in the soup. You can use water for a lighter soup, or vegetable broth for added flavor and nutrients.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make Spiced Carrot & Lentil Soup
Sauté onion and garlic. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened about 5 minutes. Stir in the garlic and cook for another minute until fragrant.
Spice it up. Season with salt, cumin, paprika, turmeric, and black pepper. Cook for a minute more to release the spice flavors.
Add vegetables: Add carrots, red lentils, diced tomatoes, and water. Start with 5 cups of liquid and add a bit more later if you prefer a thinner soup.
Simmer. Bring the soup to a boil, then reduce heat to low and let it simmer (partially covered) for 15 minutes, or until the lentils and carrots are soft.
Blend for creaminess. Use an immersion blender or transfer the soup to a regular blender or food processor and puree until thick and creamy. Taste and adjust seasonings desired. If your soup is too thick, simply stir in a little more water until it reaches your desired consistency. Reheat gently if needed.
Substitutions
- Red Lentils - Brown lentils, green lentils, or yellow lentils work well.
- Carrots - Sweet potatoes, butternut squash, or parsnips are great alternatives.
- Tomatoes - Crushed tomatoes, tomato paste, or passata can be used instead.
- Olive Oil - Swap it with avocado, canola, or sunflower oil.
- Spices - Adjust to preference, try substituting cumin with coriander or garam masala, or adding a pinch of cayenne pepper.
- Water - You can use vegetable broth or stock for added depth of flavor.
Variations
- Curried - Add 1-2 teaspoons of curry powder and a sprinkle of garam masala.
- Carrot Lentil Quinoa Soup - Replace half the lentils with quinoa.
- Carrot & Lentil Soup with Ginger - Add 1-inch grated ginger with onion and garlic.
- Coconut - Substitute 1 cup water with coconut milk.
Storage
- Refrigerator - Let the soup cool completely, then transfer it to an airtight container. It will last in the refrigerator for up to 5 days. Reheat gently on the stovetop over medium heat. Add a splash of water if necessary to adjust the consistency.
- Freezer - For longer storage, portion the soup into individual freezer-safe containers or zip-lock bags. Remove any excess air before sealing. The soup will keep well in the freezer for up to a month. Thaw overnight in the refrigerator before reheating.
Top Tips
- Chop evenly. Smaller and similar-sized pieces for fast and even cooking.
- Taste & adjust. Seasoning is key, adjust to your preference.
- Balance the soup. Add a squeeze of lemon for brightness.
- Control thickness. Add water for desired consistency.
Serving Suggestions
Here are some yummy and creative ways to serve this soup:
- Mediterranean cucumber tomato salad
- Crusty bread
- Crispy quinoa burgers
- Butter lettuce salad
- Eggless zucchini fritters
- Mixed green salad
Frequently Asked Questions (FAQ's)
Yes, red lentils are good for you! They are packed with plant-based protein and fiber, keeping you feeling full and energized. They also offer essential nutrients like iron, folate, and potassium. Plus, their hearty texture and earthy flavor make them an excellent meat substitute in various dishes.
You don't need to soak red lentils before cooking. They are small and cook relatively quickly compared to other varieties of lentils.
Many herbs pair excellently with lentils, offering fresh, vibrant flavors and enhancing the overall taste profile of your dish. Here are some fantastic options: thyme, rosemary, bay leaf, sage, or dill.
Carrot and lentil soup freezes beautifully! Cool completely, portion into containers, and freeze for up to a month. Thaw overnight in the fridge and reheat gently on the stove or in the microwave.
Vegan Comfort Food
📖 Recipe
Spiced Carrot Lentil Soup (30 Minutes)
Equipment
- Cooking pot
Ingredients
- 1 + ½ cups red lentils rinsed, drained
- 4 medium-sized carrots finely sliced (about 2 full cups)
- 2 medium-sized tomatoes finely diced (about 1 + ½ cups)
- 1 medium-sized onion diced
- 2 cloves of garlic finely chopped
- 2 tablespoons olive oil
- 1 + ½ teaspoons salt
- ½ teaspoon ground cumin
- ½ teaspoon paprika powder
- ¼ teaspoon turmeric powder
- ¼ teaspoon black pepper freshly ground
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened about 5 minutes. Stir in the garlic and cook for another minute until fragrant.
- Season with salt, cumin, paprika, turmeric, and black pepper. Cook for a minute more to release the spice flavors.
- Add carrots, red lentils, diced tomatoes, and water. Start with 5 cups of liquid and add a bit more later if you prefer a thinner soup.
- Bring the soup to a boil, then reduce heat to low and let it simmer for 15 minutes, or until the lentils and carrots are soft.
- Use an immersion blender or transfer the soup to a regular blender or food processor and puree until thick and creamy. Taste and adjust seasonings desired. If your soup is too thick, simply stir in a little more water until it reaches your desired consistency. Reheat gently if needed.
Notes
- Storage - Let the soup cool completely, then transfer it to an airtight container. It will last in the refrigerator for up to 5 days. Reheat gently on the stovetop over medium heat. Add a splash of water if necessary to adjust the consistency.
- Freezer - For longer storage, portion the soup into individual freezer-safe containers or zip-lock bags. Remove any excess air before sealing. The soup will keep well in the freezer for up to a month. Thaw overnight in the refrigerator before reheating.
- Chop evenly - Smaller and similar-sized pieces for fast and even cooking.
- Taste & adjust - Seasoning is key, adjust to your preference.
- Balance the soup - Add a squeeze of lemon for brightness.
- Control thickness - Add water for desired consistency.
- See the post above for more substitutions and variations ideas.
Nutrition
Made this vegan carrot & red lentil soup?
I would greatly appreciate it if you had a minute to rate the recipe and leave a comment below.
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Thank you for sharing your experience with us, we are so grateful you are here 🙏
Kayla DiMaggio says
I don't often cook red lentils because I always turn them into mush. However, your recipe was so easy to follow and they came out so delicious!
Marinela says
Oh, That's awesome, I'm glad you liked my easy red lentil recipe, Kayla. Thank you for sharing your experience!
Emily says
This Vegan Red Lentil Recipe is so delicious and easy to make!. Thank you for sharing the recipe!
Marinela says
I'm glad you like it, Emily! Thank you, too, for your lovely comment.
Shilpa says
I love lentils and this recipe looks so flavourful and delicious.
Marinela says
Thank you, Shilpa!
Jacqui says
This is such a perfect comfort meal! Super flavorful and easy to follow.
Marinela says
I'm glad you loved it, Jacqui. Thank you for your lovely comment!
Michelle says
I love making red lentils and am always looking for new vegan recipes to enjoy. This is so quick to make in one pot and great for weeknight dinners.
Marinela says
Oh, yes, it's a super quick, last-minute meal. Thank you, Michelle, for your lovely comment!
nancy says
not sure if i like eating this on its own or on a salad / rice bowl!
Marinela says
It'd be great with a rice bowl or some fresh salad! Thank you, Nancy, for this excellent idea!
Jennie says
This recipe was absolutely divine. I followed the recipe exactly although wasn't sure on the quantity of spices to use, so eyeballs it using a heavy hand. I also tried your suggestion to add avocado, which was spot on. I highly recommend serving with a few lemon slices on the slide, the citrus really brightens it up and complements it very well. We paired it with whole wheat pita bread and Greek yogurt for a full meal. I Highly recommend this recipe, I'm making it for the second time in 3 days tonight! Thank you so much for sharing it 🙂
Marinela says
I'm so glad you like it, Jennie. Lemon slices would be a perfect addition to this red lentil soup. Thank you so much for your lovely feedback, I appreciate it a lot! 🙂
Erin says
A ballpark amount of the spices would be helpful.
Marinela Malcheva says
Apologies for the late reply! You're absolutely right, spice amounts would be helpful. I've updated the recipe with exact quantities for salt, cumin, paprika, turmeric, and black pepper at the recipe card.