Red Lentil and Carrot Soup

This red lentil and carrot soup is a warm, comforting bowl that combines protein-rich red lentils with sweet carrots and aromatic spices. It’s simple to prepare on the stovetop and develops deep flavor as the lentils soften and meld with the vegetables. The soup is both nourishing and easy on the digestive system, making it a great choice for cooler weather, cozy dinners, or anytime you want a wholesome meal.

Packed with fiber, plant-based protein, and vibrant orange color, this soup is as nutritious as it is tasty. The gentle spices enhance the natural sweetness of the carrots, while the red lentils give the soup a satisfying, slightly creamy texture without needing any dairy.

Equipments

• Large soup pot
• Cutting board
• Sharp knife
• Wooden spoon or ladle
• Measuring cups and spoons
• Immersion blender (optional)

Ingredients (with quantity)

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground coriander (optional)
• 3 cups chopped carrots
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 cup water
• Salt and black pepper, to taste
• 1 tablespoon lemon juice (optional)
• Fresh parsley or cilantro, chopped (for garnish)

Instructions

• Heat the olive oil in a large soup pot over medium heat.
• Add the diced onion and cook until softened.
• Stir in the minced garlic, ground cumin, ground turmeric, and ground coriander; cook until fragrant.
• Add the chopped carrots to the pot and stir to coat with the spices.
• Pour in the rinsed red lentils.
• Add the vegetable broth and water.
• Bring the mixture to a boil.
• Reduce heat, cover, and simmer until the lentils and carrots are tender.
• Season with salt and black pepper.
• Use an immersion blender to partially or fully puree the soup for a smoother texture (optional).
• Stir in lemon juice for brightness if desired.
• Ladle the soup into bowls and garnish with fresh parsley or cilantro.

Recipe Info

• Prep Time: 10 minutes
• Cook Time: 25–30 minutes
• Total Time: 35–40 minutes
• Servings: 4
• Cuisine: Global / Comfort
• Course: Soup / Main

How to Store

• Refrigerate leftover soup in a sealed container for up to 4 days.
• Reheat gently on the stovetop or in the microwave.
• Freeze portions in airtight containers for up to 2–3 months; thaw before reheating.

What Not to Do

• Do not add salt too early; adjust at the end.
• Do not overcook the spices or they can become bitter.
• Do not skip rinsing lentils; this removes dust and excess starch.
• Do not boil vigorously once lentils are added; a gentle simmer is best.

Tips & Variations

• Add diced sweet potatoes or squash for extra sweetness and volume.
• Stir in a pinch of red pepper flakes for heat.
• Use coconut milk or plain yogurt swirl for creaminess.
• Add shredded kale or spinach near the end for extra greens.
• Serve with warm crusty bread or naan for dipping.

Approximate Nutrition (per serving)

• Calories: ~230 kcal
• Protein: ~12 g
• Total Fat: ~5 g
• Saturated Fat: ~1 g
• Carbohydrates: ~36 g
• Fiber: ~8 g
• Sugar: ~8 g
• Sodium: ~720 mg

Conclusion

This red lentil and carrot soup delivers a balance of plant-based protein, fiber, and warming spices in a simple, satisfying bowl. It’s easy to prepare, nutrient-dense, and versatile — whether you’re meal prepping for the week, feeding a crowd, or enjoying a cozy night in. The gentle sweetness of carrots pairs beautifully with the hearty lentils, making it a wholesome favorite.

FAQs

Can I make this gluten-free?
Yes, this soup is naturally gluten-free.

Can I make it vegan?
Yes, using vegetable broth keeps it vegan.

Can I make this in an Instant Pot?
Yes, sauté the aromatics and then pressure cook until lentils are tender.

Should I soak the lentils?
No, red lentils cook quickly and do not need soaking.

How do I thicken the soup?
Blend part or all of it with an immersion blender.

Can I add protein?
Yes, stir in cooked chickpeas or serve with Greek yogurt.