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–+ servings
carrot lentil soup topped with vegan yogurt and green herbs in a white soup bowl.
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4.94 stars (16 ratings)

Creamy Carrot and Lentil Soup

This Creamy Carrot and Lentil Soup is so luxurious that you’ll be craving it all year long! It’s easy to make with budget-friendly ingredients but is packed with plant-based protein and features layers of warm and comforting flavors. 
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Soup
Cuisine: Indian-inspired
Servings: 6 servings
Calories: 286kcal
Author: Nora Taylor

Ingredients

  • 1 tablespoon olive oil
  • 1 large yellow onion diced
  • 3 large garlic cloves minced
  • 4 large carrots peeled and sliced into 1-inch chunks
  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon turmeric
  • 2 cups red lentils
  • 2 tablespoons tomato paste
  • 8 cups vegetable broth
  • 1/2 teaspoon salt more or less to taste
  • Optional: plain yogurt or coconut milk for serving
US Customary - Metric

Instructions

  • Heat the olive oil in a large pot over medium heat. Add the onion, garlic and carrots and cook, stirring frequently, for about 5 minutes.
  • Add the cinnamon, ginger and turmeric and stir into the vegetables for 30 seconds.
  • Add the red lentils, tomato paste and broth. Stir everything together well.
  • Bring the soup to a boil, then lower heat and simmer for 20 minutes, or until the lentils have softened and the soup has thickened.
  • Use an immersion blender to blend the soup in the pot until smooth. Alternatively, transfer in batches to a high speed blender and blend until very smooth.
  • Add salt to taste, and thin out with a little water or broth if desired.
  • Serve in bowls with a swirl of plain yogurt (I used Forager cashew yogurt) or coconut milk, chopped parsley or cilantro and perhaps a side of fresh bread for dipping.

Notes

  1. The soup will keep in the refrigerator for 4-5 days, and also freezes well.
  2. You can substitute green or brown lentils if you don't wish to puree the soup.
  3. As it cools, it will thicken. Simply add some water and reheat until it thins out.

Nutrition

Serving: 1of 6 servings | Calories: 286kcal | Carbohydrates: 49g | Protein: 17g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1527mg | Potassium: 830mg | Fiber: 20g | Sugar: 8g | Vitamin A: 8792IU | Vitamin C: 9mg | Calcium: 61mg | Iron: 5mg