Carrot and Lentil Soup

Name: Carrot and Lentil Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 tbsp olive oil; 1 onion (chopped); 2 stalks celery (chopped); 2 inches fresh ginger root (peeled and minced); 2 cloves garlic (minced); 1 tsp cumin; 1/2 tsp salt; 1/2 tsp pepper; 2 lb carrots (peeled and sliced); 7 cups vegetable stock; 1/4 cup unsweetened orange juice; 1 1/2 cups split red lentils (rinsed); 2 tbsp fresh parsley (or cilantro chopped); Red pepper flakes (optional, for garnish)

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Carrot and Lentil Soup is a delicious, creamy soup, warmly spiced with ginger and cumin. This vegan carrot soup takes just 30 minutes, one pot, and a few simple ingredients.

Carrot and lentil soup in two black and white bowls.

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I love soup season and the soup's on over here. There's nothing like a warm bowl of soup on a chilly day. So I've been busy making Chicken Minestrone Soup, Roasted Tomato Basil Soup, and Sweet Potato Black Bean Soup. This carrot ginger soup with lentils is another of our all time favourites.

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Here's why you'll love this soup
Ingredient notes
How to make it, step by step
Recipe Tips & Substitutions
FAQs
Want More Delicious Soup Recipes?
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Here's why you'll love this soup

Flavorful: Carrot Ginger Soup is a delicious recipe packed with flavor from aromatics like onion and garlic, and warm spices of ginger and cumin.
Protein: Hearty red lentils are a good source of protein, and they also give this creamy carrot soup a beautiful velvety texture.
Hearty: In spite of this being a dairy-free and gluten-free carrot soup recipe, it's thick and hearty enough to be a complete meal along with some crusty bread.
Quick and Easy: This easy recipe takes only 30 minutes to cook!
Meal Prep Friendly: This spiced carrot lentil soup freezes beautifully so it's perfect for meal prep. Make a big batch and you'll have lunches or dinners for days.
Economical: This filling soup is budget friendly and uses pantry staples like lentils, carrots, onions, and veggie broth.

Carrot lentil soup in a black and white bowl with a spoon dipping in.

Ingredient notes

Ingredient quantities and complete instructions are in the recipe card at the bottom of this post.

Olive Oil You can substitute vegetable oil.
Carrots Try to find the freshest possible carrots. I use large carrots here, but I often use baby carrots, too. The more thinly you slice the carrots, the quicker they will cook.
Celery Again, use the freshest possible celery stalks.
Onion This recipe uses a medium sized, standard yellow onion. However, you can use any onion that you have on hand, including a red onion.
Ginger Fresh ginger is best, but you can use dried ginger if it's what you have.
Garlic Like the ginger, fresh garlic is better than garlic powder. I like using jarred, minced garlic for convenience.
Cumin Ground cumin adds a nutty, lemony flavour note.
Salt & Black Pepper

Some of the ingredients to make the soup. — Some of the ingredients

Vegetable Broth: If you can find a low sodium stock you will have more control over the saltiness. Vegetable stock (or broth) comes in cans, cartons, bullion cubes and powders.
Orange juice: If you have orange juice on hand, great. You can also use fresh lemon juice, or lime juice. The citrus adds a bright note to balance the sweetness of the carrots.
Red Lentils: Lentils are a great source of plant-based protein, making this a hearty soup. For a pureed lentil soup, like this recipe and this Red Lentil Soup Recipe red lentils are best, because they break down during cooking. Green lentils will hold their shape and are great for other recipes.
Fresh Cilantro and Chili flakes These are optional for toppings, but are both complimentary to the flavours in the carrot ginger soup.

How to make it, step by step

Heat the oil in a large pot or Dutch oven over medium high heat. Add the chopped onion, celery, garlic, ginger, cumin and salt and pepper. Cook, stirring, until the onions are translucent, about 5 minutes.
Stir in vegetable stock, carrots and lentils.
Bring to a boil, then reduce the heat and simmer until the carrots are very tender, about 30 minutes.
Remove from heat, and use an immersion blender to puree the soup. (or transfer the soup in batches to a blender to puree it.)

Recipe Tips & Substitutions

Blending: An immersion blender makes it easy to puree the soup right in the pot. It's a valuable and versatile tool in any kitchen. I have one with a chopper attachment which is perfect for small kitchens. It eliminates the need for space hogging blenders and food processors. (You can get more info here about essential items for small kitchens). However, if you don't have one, you can transfer the soup, in batches to a high speed blender (like a Vitamix blender), or a food processor. Allow the soup to cool somewhat before adding batches to the blender, and be sure to have the steam vent opened to prevent soup from splattering.
Spices: Add your favorite spices to this red lentil carrot soup. Instead of ginger and cumin, try chili powder, curry powder or garam masala. Or try a combo of paprika, turmeric, and cinnamon for a Moroccan spin.
Citrus: The small amount of orange juice can be omitted, or you can use lemon or lime juice instead.
Toppings: I topped this flavorful soup with fresh cilantro and chili flakes, but I also like adding a drizzle of coconut milk or hot sauce. You can add croutons or try my roasted chickpeas for a delicious gluten-free topping alternative. Fresh green onion is another good alternative, too.
Liquid: Substitute creamy coconut milk, oat milk, or almond milk for some or all of the vegetable stock for an even creamier version.
Consistency: If you prefer a thinner consistency, add more vegetable broth to the soup.
Storage: Cool the soup to room temperature, then store it in a airtight container in the fridge. To reheat it, just return it to the pot over medium heat. Stir occasionally until it comes to the desired temperature.
Freezing: Freeze individual portions in airtight freezer containers for up to 6 months. Defrost overnight in the fridge.

FAQs

Do I need to peel the carrots for soup?

If your carrots are fresh and smooth, you don't need to peel them. Just be sure to give them a good scrub!

Can I use green lentils instead of red lentils?

You can use green lentils or brown lentils but they will take longer to cook. Add an extra 10-15 minutes of cooking time. Green lentils may not blend as smoothly.

Two bowls of carrot and lentil soup and two spoons.

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4.99 from 50 votes (30 ratings without comment)