This quick carrot lentil soup recipe is perfect for weekday dinners. Naturally vegan and vegetarian, it contains just 10 ingredients and comes together in less than 30 minutes.
There's something so comforting about hearty soups at this time of year.
I've been really enjoying my vegan chicken noodle soup and carrot, ginger and apple soup, so decided it was time for another!
The mild, earthy flavor of lentils paired with the sweetness of carrots and warm spices makes this one of the best creamy soups around.
This creamy carrot and lentil soup is quick, easy and perfect for batch cooking.
It comes together in less than 30 minutes and is great as a complete meal as it contains both vegetables and protein (another quick meal that's high in protein and veggies is my Chickpea Spinach Curry).
Why you'll love this recipe
It's fast - All you need is a couple of minutes of prep time! Vegetables and lentils are sautéed then simmered in broth for 25 minutes.
Uses minimal ingredients - Just 10 pantry staples plus salt, pepper and oil will give you a healthy, filling soup.
High protein - Hearty red lentils are a good source of protein as well as iron, so this lentil and carrot soup will keep you full for longer (you might also like my high protein vegan butter chicken).
Great for meal prep - Make a big batch of this flavorful soup then refrigerate or freeze it for later in the week/month.
Ingredients
Onion & garlic - These provide a flavourful base to the soup and give it depth.
Carrots - Add sweetness as well as flavour, and give the soup a really gorgeous colour, not to mention upping the nutrient content considerably. Definitely an immune system booster!
Spice mix - Cumin seeds, chili powder, smoked paprika and turmeric add warmth and more depth to this recipe. Feel free to adjust amounts as you wish.
Red lentils - These give the dish heartiness, as well as making it a high protein soup.
Lentils are a great plant-based source of iron and are massively underused, so this is a great way to eat more of them, soup season or not!
Vegetable broth/stock - Adds a really great savoury flavour to this easy recipe. I like buying bouillon powder and mixing it with water to make my own veggie broth.
Milk - I use dairy free milks as I'm vegan, and find almond, soy or oat work really well. You can use coconut milk for the creamiest soup!
Substitutions
Carrots - This carrot and red lentil soup works really well, but if carrots are unavailable you could also sub in another sweet orange vegetable like butternut squash or sweet potato.
Spice mix - Feel free to adjust spice amounts as you wish, and sub them for others if preferred. See variations below.
Red lentils - You could sub with brown or green lentils, but do note this will definitely change the colour of the soup, and they will need to cook for much longer.
Your best bet would be yellow lentils as they have a much closer texture, color, and taste to red lentils.
Vegetable broth/stock - I don't recommend omitting this as vegetable stock adds so much to the flavour, but if you're stuck you could try using plain water instead. Just remember to add more salt.
How to make lentil and carrot soup
1) Roughly chop onion and carrot, and peel and crush garlic.
2) Add onion and garlic to a large pan with olive oil and sauté for 5 minutes - stirring frequently - until onion is soft and translucent.
3) Add chopped carrot, chili powder, paprika, turmeric, cumin and pepper to pan, and sauté for 2 minutes more.
4) Add lentils, vegetable broth and milk to the pan. Bring soup to a boil and reduce heat until gently bubbling.
5) Simmer soup for 12-14 minutes, until lentils are soft.
6) Transfer to a blender, and blend on high power for about 20 seconds until soup is creamy (you might need to do this in two batches).
7) Return to the pot and add salt to taste (I usually need about 1 teaspoon).
If your soup is too thick, add a little more milk, broth or water. Reheat if needed.
Step by step how to make lentil soup.
Expert tips
Add more liquid as needed. This red lentil and carrot soup really does thicken up as it cools, so it's quite likely you might need to add more liquid (broth, milk or water) when you reheat it. This is normal!
Use a jug blender if possible. A jug blender or food processor is recommended over an immersion blender for this particular recipe simply because it's less messy (this soup can spatter quite a lot).
A jug blender also allows you to blend higher quantities at once.
Lentil and carrot soup variations
Carrot Lentil Ginger Soup - Try adding a small thumb of fresh ginger to the soup before blending to make it extra warm.
Curried - Add 1-2 teaspoon curry powder with the other spices for a stronger spiced carrot lentil soup. Mix in some red pepper flakes or cayenne pepper if you love heat.
How to store
Store uneaten soup in an airtight container in the fridge for up to 5 days.
Soup will thicken as it cools, so you may need to add more water, broth or milk when reheating to get the consistency you'd like.
You can also freeze it in a sealed container for up to one month.
FAQs
You don't need to. Red lentils cook very quickly so it's not necessary for this soup.
Lots! If you're looking to add herbs to this soup, I recommend replacing the spices with them. Rosemary, sage and thyme are all great added to this soup. Try one on its own, or try combining them all!
Yes, you can freeze lentil soup in a sealed container for up to one month. Reheat thoroughly after defrosting.
I like to serve this soup with bread or crackers. If you want to make it a much heartier meal, you could try serving it alongside my vegan poutine.
More quick vegan dinners
Easy Carrot Lentil Soup (30 Minutes)
Special Equipment
- 1 large pot
- 1 blender (jug blender is ideal but immersion works too)
Ingredients
- 1 medium onion
- 1 ¼ lb carrots (about 550g, or 4 very large carrots)
- 2 cloves garlic
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon turmeric powder
- ½ teaspoon cumin
- ½ teaspoon pepper
- 1½ cups lentils (270g)
- 4½ cups vegetable broth or stock (1.1 litres)
- 1 cup milk (I used almond milk, but any other works)
- Salt to taste
Instructions
- Roughly chop onion and carrot, and peel and crush garlic.
- Add onion and garlic to a large pan with olive oil and sauté for 5 minutes - stirring frequently - until onion is soft and translucent.
- Add chopped carrot, chili powder, paprika, turmeric, cumin and pepper to pan, and sauté for 2 minutes more.
- Add lentils, vegetable broth and milk to the pan. Bring soup to a boil and reduce heat until gently bubbling.
- Simmer soup for 12-14 minutes, until lentils are soft.
- Transfer to a blender, and blend on high power for about 20 seconds until soup is creamy (you might need to do this in two batches).
- Return to the pot and add salt to taste (I usually find I need about 1 teaspoon salt). If your soup is thicker than you'd like, add a little more milk, broth or water. Reheat if needed.
- Serve in large bowls, optionally garnished with fresh cilantro or parsley, lime juice, chili flakes and dairy-free cream or yoghurt.
Notes
Nutritional information per serving
If you’ve tried this carrot lentil soup recipe, please leave a comment or tip for others below. I'd love to know how you’ve made it your own!
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Jessica Formicola
I made this soup for dinner last night and oh my goodness was it delicious!
Elizabeth
Oh I'm so glad Jessica!
Lilly
I love how easy this soup was to make! And the flavor was perfect!
Elizabeth
That makes me so happy to hear Lilly!
Stacey
This was very simple to make. I've always struggled with cooking lentils and I'd never heard of a red lentil! The soup was delicious and perfect for my kids too, they gobbled it up. I like it because I can eat it for lunch at work, with crunchy break or crackers. Thank for this new staple 🫶🏾
Elizabeth
Thanks so much Stacey, so glad you and the kids loved it! I agree, it works really well as a lunch or dinner. 🙂
nancy
Thanks Lizzy for this hearty soup. the red lentil add really bulked out the carrot soup ! pinned
Elizabeth
Thanks Nancy. 🙂 I love that they make it so much more filling.
Megane
I have an abundance of carrots in our garden. This recipe will be getting a full workout.
Elizabeth
I'm so jealous! Hope you enjoy it. 🙂
Jean
This soup was so flavorful. Creamy, rich, delish! What more can I say, it's a winner!
Elizabeth
I'm so glad you enjoyed it Jean. Thank you!
Alexandra
Such a warming and delicious dish. The spices add such great depth of flavour and taste! Perfect for an easy lunch or dinner.
Elizabeth
So glad you like it Alexandra!
Oscar
What a delicious soup, I love lentils and carrots so this was a no brainer for me but those warm spices made it over the top amazing. Great recipe.
Elizabeth
Thank you! I agree - the spices make it perfect for cooler weather. 🙂
Andrea White
love hoe easy this lentil and carrot soup is to whip up. so hearty and so delicious!
Elizabeth
Thanks! That's my favourite part too.
Deborah
Made this with Oatmilk and veggie broth. Super delish!
Elizabeth
Love that you enjoyed it Deborah! Oat milk makes it nice and creamy I find. 🙂
Mina
Anything that I can make in 30 minutes or less, I'm up for it! This is absolutely delicious and the color is really vibrant! Love it!
Elizabeth
I'm so glad you like it Mina! I love quick nutritious recipes too - they're such timesavers!
Carly Rolston
It’s amazing! Can I freeze it? x
Elizabeth
Love that you love it! Yes, you can freeze. 🙂
Bex
I've just made this soup, it was delicious!
Elizabeth
So so glad you liked it!
Alexi
Added chopped celery and jalapeño since I had them
Coconut milk
Used immersion blender so easy
Was delicious
Froze a bunch as well
Elizabeth
I love that! I bet coconut milk made it extra creamy. 🙂
Jennifer
I thought it was way too thick and pretty boring. Family didn't like it either. Sorry!
Elizabeth
Sorry you didn't enjoy it Jennifer! Did you add more broth as suggested in the recipe to thin the soup out?
Amy Toman
So delicious! I had all the ingredients on hand and couldn’t wait to make this. For blending, I initially used a stick blender and it was grainy which I wasn’t surprised. Transferred it to an actual blender and wow! So creamy, light and delicious. Made a delicious dinner tonight, lunches for the next couple days, and a serving for later in my freezer! Thanks so much for the recipe
Elizabeth
I am SO happy to hear that Amy! Yes, the jug blender definitely works better - I've found that too. So happy you now have food for a few days. Thanks for the lovely feedback! 🙂
Joanna Acevedo Skipworth
Delicious. I didn´t use stock but put a few celery leaves in, the flavour was excellent. Thanks for a great tasting soup recipe.
Elizabeth
So glad you liked it Joanna! Using celery leaves is a great idea.