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Creamy Red Lentil Carrot Soup
4.7 from 99 votes

Creamy Red Lentil Carrot Soup

Creamy Red Lentil Carrot Soup combines red lentils, sliced carrots, and aromatics like garlic, onion, and curry powder simmered with coconut milk and vegetable stock. Blended smooth, the soup offers a velvety texture with gentle warmth and subtle sweetness, finished with a dollop of Greek yogurt and fresh cilantro.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4 servings
Calories: 226 kcal
Course: Soup
Cuisine: Middle Eastern

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 small yellow onion diced
  • 2 cloves garlic grated
  • kosher salt to taste
  • black pepper to taste
  • ½ teaspoon curry powder add up 1/2 teaspoon more if desired
  • 1.5 cups vegetable stock or water
  • ½ cup red lentils rinsed
  • 3 medium-sized carrot 1-inch slices
  • 1 (14 ounce) can coconut milk full-fat
For topping:
  • Greek yogurt
  • cilantro chopped
  • red pepper flakes crushed

Instructions

    Cup of Yum
  1. In a medium-sized soup pot set over medium heat add olive oil.
  2. Once the oil is hot add in the diced onion and saute just until soft.
  3. Add in the garlic, kosher salt, black pepper, and curry powder.
  4. Saute for another minute just until the garlic is fragrant.
  5. Pour in vegetable stock, red lentils, carrots, and coconut milk.
  6. Bring to a boil and then turn down the heat and simmer for about 20 minutes until the carrots and lentils are soft.
  7. Add the hot soup to a blender (I used my Vitamix) and puree until completely smooth.
  8. If your blender does not hold all the soup do this in batches.
  9. Also, be very careful when blending the hot soup because if the lid comes off it could be dangerous.
  10. Pour the pureed soup back into the pot and warm through.
  11. Top with a dollop of Greek yogurt, cilantro, and red pepper flakes.

Nutrition Information

Serving 1g Calories 226kcal (11%) Carbohydrates 15g (5%) Protein 9g (18%) Fat 16g (25%) Saturated Fat 11g (55%) Polyunsaturated Fat 4g (24%) Cholesterol 2mg (1%) Sodium 584mg (24%) Fiber 4g (16%) Sugar 4g (8%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 226

% Daily Value*

Serving 1g
Calories 226kcal 11%
Carbohydrates 15g 5%
Protein 9g 18%
Fat 16g 25%
Saturated Fat 11g 55%
Polyunsaturated Fat 4g 24%
Cholesterol 2mg 1%
Sodium 584mg 24%
Fiber 4g 16%
Sugar 4g 8%

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