This carrot lentil soup features protein-rich red lentils and creamy coconut milk. Vegan, gluten-free, and ready in under an hour.
Carrots and onions are items almost everyone has in their kitchen, almost all of the time. Add some spices and a couple of simple pantry staples, and you get this velvety carrot lentil soup.
Here, the sweetness of the carrots is complemented by the earthy aroma of yellow curry powder and the pepperiness of ginger. Red lentils add 10 grams of protein per serving, making it filling enough to be a complete meal. Coconut milk, on the other hand, makes the soup rich and creamy.
The best part is this vegan soup comes together entirely in one pot (or Dutch oven), and doesn’t require any fancy techniques – it’s basically failproof!
Key Ingredients + Substitutions
- Onion + Carrots: Form the foundational flavor of the soup.
- Red Lentils: Actually orange but known as red lentils, these protein-rich legumes cook super quickly (~20 minutes) and break down entirely in the broth. If you substitute with green lentils, you’ll need to double the cooking time – and your soup will turn out brown.
- Coconut Milk: For a lower fat version, use “light” coconut milk.
- Vegetable Broth: Use store-bought, make your own from scraps, or use Yondu or Better Than Bouillon diluted in water.
- Yellow Curry Powder: Available in most supermarkets. If you have garam masala left over from making chana masala, though, you could use it instead.
- Ginger: Use fresh ginger or ginger paste – do not sub with dried.
How to Make Carrot Lentil Soup
Find complete instructions with ingredient amounts in the recipe card below.
Step 1: Sauté the Carrots and Onions
Cook the vegetables in a large pot with salt and oil until the onions are translucent, and all the vegetables are starting to turn golden brown. Don’t rush this step – it should take at least 15 minutes.
Step 2: Add the Spices
Add the garlic, ginger, curry powder, and black pepper, and cook for 30 seconds more.
Step 3: Add the Liquids + Lentils
Next, add the broth, coconut milk, and lentils. Cover the pot and bring to a boil. Then reduce the heat to low and simmer gently until the lentils are broken down, about 25 minutes.
Step 4: Purée the Soup
Using an immersion blender*, purée the soup until it’s completely smooth. Taste and adjust the seasonings, if needed. (*For upright blender instructions, see the recipe card below.)
Make-Ahead + Storage Tips
This curried carrot soup reheats well, so you can certainly make it in advance (it’s perfect for meal prep). Keep it in an airtight container in the fridge and eat within 4 days. For longer term storage, cool the soup completely, transfer it to a freezer-safe container – like a plastic quart container – and freeze for up to 3 months. Thaw it the fridge before reheating.
More Cozy Soup Recipes…
Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag your creation with @thenewbaguette on Instagram.
The Full Recipe
PrintCarrot Lentil Soup
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Yield: 4–6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
This carrot lentil soup features protein-rich red lentils and creamy coconut milk. Vegan, gluten-free, and ready in under an hour.
Ingredients
- 2 tablespoons virgin coconut oil* (see note below)
- 1 medium yellow onion, diced
- 1 pound carrots (about 4 medium), peeled and cut into 1/4-inch-thick half-moons
- 1/4 teaspoon fine sea salt, plus more to taste
- 4 medium garlic cloves, minced
- 1 tablespoon peeled and minced fresh ginger (or ginger paste)
- 4 teaspoons yellow curry powder*
- 1/2 teaspoon freshly ground black pepper
- 1 cup red lentils
- 4 cups vegetable broth
- One 13-ounce can full-fat unsweetened coconut milk*
- Chopped cilantro, for serving*
Instructions
- Heat the oil in a large pot (or Dutch oven) over medium heat. Add the onions, carrots, and salt, and cook until the vegetables are soft and golden brown, stirring occasionally, 15 to 18 minutes.
- Add the garlic, ginger, curry powder, and pepper, and cook for 30 more seconds.
- Place the lentils in a mesh strainer and rinse well under running water.
- Add the lentils to the pot, along with the broth and coconut milk. Cover with a lid and bring to a boil. Then reduce the heat to low and simmer gently, covered with the lid, until the lentils are completely broken down, about 25 minutes.
- Take the pot off the heat. Using an immersion blender (see note below), purée the soup until smooth. Taste and adjust the seasonings, if needed.
- Divide among bowls and sprinkle with cilantro before serving.
Notes
- I love the aroma coconut oil adds to this soup, but you can use any other cooking oil here.
- If you don’t have yellow curry powder, you can substitute with garam masala.
- For a lower fat version, use “light” coconut milk.
- If you’re a cilantro-hater, garnish with parsley instead.
- If using a standard upright blender, purée the soup in two batches. Remember to take out the removable center of the lid beforehand and cover the opening loosely with a kitchen towel while blending. If the steam gets trapped inside, the lid will blow off and you’ll have hot soup everywhere.
Nutrition
- Serving Size: 1/6 of the recipe
- Calories: 315
- Sodium: 140 mg
- Fat: 19 g
- Carbohydrates: 28 g
- Fiber: 12.5 g
- Protein: 10.2 g
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