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Carrot and Lentil Soup
5 from 150 votes

Carrot and Lentil Soup

Carrot and Lentil Soup blends sweet carrots and red lentils cooked with fragrant aromatics like onion, celery, ginger, garlic, and cumin. It’s pureed to a smooth consistency and brightened with orange juice. The spiced soup is topped with fresh parsley or optional red pepper flakes, offering a velvety texture and balanced flavor that is nourishing and adaptable.

Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 6 servings
Calories: 307 kcal
Course: Soup
Cuisine: North American

Ingredients

  • 1 tablespoon olive oil
  • 1 onion chopped
  • 2 celery chopped, stalks
  • 2 inches  ginger root peeled and minced, fresh
  • 2 cloves garlic minced
  • 1 teaspoon cumin
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 lb carrot peeled and sliced
  • 7  cups vegetable stock
  • ¼ cup orange juice unsweetened
  • 1 ½ cups red lentils rinsed, split
  • 2 tablespoon parsley or cilantro chopped, fresh
  • red pepper flakes optional, for garnish

Instructions

    Cup of Yum
  1. Heat oil in a large pot or Dutch oven over medium heat. Add onion, celery, garlic, ginger, cumin, salt and pepper. Cook, stirring occasionally, until onions are translucent.
  2. Add stock, lentils, and carrots and bring to a boil, then reduce heat and simmer, stirring occasionally, for about 30 minutes or until carrots and lentils are tender. Stir in the orange juice.
  3. Use an immersion blender to puree the soup right in the pot. Alternatively, you can transfer it in batches to a blender or food processor. If you are using a blender, allow the soup to cool somewhat first, and keep the steam hatch open on the blender lid.
  4. Serve hot, garnished with parsley or red pepper flakes

Notes

  • An immersion blender is ideal for pureeing directly in the pot, saving cleanup and preserving texture.
  • If no immersion blender, puree in batches in a regular blender, allowing soup to cool and venting the lid.
  • Spices like chili powder, curry powder, garam masala, paprika, turmeric, or cinnamon can be used to vary flavor.
  • Orange juice can be replaced with lemon or lime juice for different citrus notes or omitted.
  • Toppings like coconut milk, hot sauce, croutons, roasted chickpeas, or fresh green onion add texture and flavor contrasts.
  • Use plant-based milks for a creamier version by substituting some or all vegetable stock.
  • Store leftovers in airtight containers in the refrigerator, reheating gently on the stove.
  • Freeze individual portions in airtight containers for up to 6 months; thaw overnight in the fridge before reheating.

Nutrition Information

Serving 1g Calories 307kcal (15%) Carbohydrates 52g (17%) Protein 13g (26%) Fat 5g (8%) Sodium 1217mg (51%) Potassium 1070mg (23%) Fiber 18g (72%) Sugar 14g (28%) Vitamin A 26110IU (522%) Vitamin C 35.3mg (39%) Calcium 96mg (10%) Iron 4.3mg (24%)

Nutrition Facts

Serving: 6 servings

Amount Per Serving

Calories 307

% Daily Value*

Serving 1g
Calories 307kcal 15%
Carbohydrates 52g 17%
Protein 13g 26%
Fat 5g 8%
Sodium 1217mg 51%
Potassium 1070mg 23%
Fiber 18g 72%
Sugar 14g 28%
Vitamin A 26110IU 522%
Vitamin C 35.3mg 39%
Calcium 96mg 10%
Iron 4.3mg 24%

* Percent Daily Values are based on a 2,000 calorie diet.