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Carrot and Lentil Soup

Red lentils add a velvety texture to this delicious, nutritious lentil and carrot soup. It's a hearty, creamy, and flavorful carrot soup the whole family will love! And it takes just 30 minutes in one pot.

Prep Time
15 mins
Cook Time
15 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 stalks celery chopped
  • 2 inches  fresh ginger root peeled and minced
  • 2 cloves garlic minced
  • 1 teaspoon cumin
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 2 lb carrots peeled and sliced
  • 7  cups vegetable stock
  • ¼ cup unsweetened orange juice
  • 1 ½ cups split red lentils rinsed
  • 2 tablespoon fresh parsley or cilantro chopped
  • 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

  • Blending: An immersion blender makes it easy to puree the soup right in the pot. It's a valuable and versatile tool in any kitchen. I have one with a chopper attachment which is perfect for small kitchens. It eliminates the need for space hogging blenders and food processors. (You can get more info here about essential items for small kitchens). However, if you don't have one, you can transfer the soup, in batches to a high speed blender (like a Vitamix blender), or a food processor. Allow the soup to cool somewhat before adding batches to the blender, and be sure to have the steam vent opened to prevent soup from splattering.
  • Spices: Add your favorite spices to this red lentil carrot soup. Instead of ginger and cumin, try chili powder, curry powder or garam masala. Or try a combo of paprika, turmeric, and cinnamon for a Moroccan spin. 
  • Citrus: The small amount of orange juice can be omitted, or you can use lemon or lime juice instead.
  • Toppings: I topped this flavorful soup with fresh cilantro and chili flakes, but I also like adding a drizzle of coconut milk or hot sauce. You can add croutons or try my roasted chickpeas for a delicious gluten-free topping alternative. Fresh green onion is another good alternative, too.
  • Liquid: Substitute creamy coconut milk, oat milk, or almond milk for some or all of the vegetable stock for an even creamier version.
  • Consistency: If you prefer a thinner consistency, add more vegetable broth to the soup.
  • Storage: Cool to room temperature, then store it in a airtight container in the fridge. To reheat it, just return it to the pot over medium heat. Stir occasionally until it comes to the desired temperature.
  • Freezing: Freeze individual portions in airtight freezer containers for up to 6 months. Defrost overnight in the fridge.

Nutrition Information

Serving 1g Calories 307kcal (15%) Carbohydrates 52g (17%) Protein 13g (26%) Fat 5g (8%) Sodium 1217mg (51%) Potassium 1070mg (31%) 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: 6servings

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.