Carrot and Lentil Soup
If you're looking for a hearty, flavorful, and super easy soup to warm you up, this Carrot Lentil Soup is it. It’s one of my go-to recipes when I want something nourishing but don’t want to spend forever in the kitchen. It's loaded with veggies, protein-packed lentils, and cozy spices—plus, it's creamy without any actual cream (unless you want it that way!).
Servings 6
Calories 289kcal
Ingredients
- 1 yellow onion diced
- 3 cloves garlic minced
- 1 lb carrots (about 3-4 cups carrots) sliced
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon smoked paprika
- ½ teaspoon turmeric powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 5 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk or canned coconut milk to make it creamier
- 1 tablespoon tomato paste
- 1 15-ounce can diced tomatoes
- 2 cups red lentils uncooked, rinsed
Optional Toppings
- 2 stalks green onion thinly sliced
- Crushed red pepper flakes
Instructions
- Heat a large stockpot over medium heat, add the onion and garlic, and sauté for 3-5 minutes. Add a tablespoon or two of water as needed to prevent sticking.
- Next, add in the carrots, cumin, coriander, paprika, turmeric, salt, and black pepper and sauté for another 5 minutes until the carrots start to soften.
- Add the vegetable broth, milk, tomato paste, diced tomatoes, and lentils. Stir to combine and bring to a boil. Reduce heat to a simmer, cover and cook for 20 minutes, until lentils are soft.
- Optional: While the soup is now ready to serve, a creamy texture takes it up a notch. Use an immersion blender directly in the pot to blend the soup until smooth, or transfer it to a regular blender and blend until smooth, then transfer it back to the pot. Note: For a regular blender you may need to blend in batches.
- Taste and adjust seasonings and texture by adding more smoked paprika for a smoky flavor, more salt for savory, or more milk for a thinner consistency.
- Divide into bowls and top with green onion and crushed red pepper as desired.
Notes
Store leftovers in an airtight container in the refrigerator for up to a week or freeze for
longer.
longer.
Nutrition
Calories: 289kcal | Carbohydrates: 52g | Protein: 18g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 429mg | Potassium: 1036mg | Fiber: 23g | Sugar: 9g | Vitamin A: 12904IU | Vitamin C: 17mg | Calcium: 147mg | Iron: 6mg