Carrot and Lentil Soup Recipe (2024)

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Here's why you'll love this soup

• Flavorful:Carrot Ginger Soup is a delicious recipe packed with flavor from aromatics like onion and garlic, and warm spices of ginger and cumin.
• Protein:Hearty red lentils are a good source of protein, and they also give this creamy carrot soup a beautiful velvety texture.
• Hearty:In spite of this being a dairy-free and gluten-free carrot soup recipe, it's thick and heartyenough to be a complete meal along with some crusty bread.
• Quick and Easy:This easy recipe takes only 30 minutes to cook!
• Meal Prep Friendly:This spiced carrot lentil soup freezes beautifully so it's perfect for meal prep. Make a big batch and you'll have lunches or dinners for days.
• Economical:This filling soup is budget friendly and uses pantry staples like lentils, carrots, onions, and veggie broth.

Ingredient notes

Ingredient quantities and complete instructions are in the recipe card at the bottom of this post.

• Olive OilYou can substitute vegetable oil.
• CarrotsTry to find the freshest possible carrots. I use large carrots here, but I often use baby carrots, too. The more thinly you slice the carrots, the quicker they will cook.
• CeleryAgain, use the freshest possible celery stalks.
• OnionThis recipe uses a medium sized, standard yellow onion. However, you can use any onion that you have on hand, including a red onion.
• GingerFresh ginger is best, but you can usedried ginger if it's what you have.
• GarlicLike the ginger, fresh garlic is better than garlic powder. I like using jarred, minced garlic for convenience.
• CuminGround cumin adds a nutty, lemony flavour note.
• Salt & Black Pepper

• Vegetable Broth:If you can find a low sodium stock you will have more control over the saltiness. Vegetable stock (or broth) comes in cans, cartons, bullion cubes and powders.
• Orange juice:If you have orange juice on hand, great. You can also use fresh lemon juice, or lime juice. The citrus adds a bright note to balance the sweetness of the carrots.
• Red Lentils:Lentils are a great source of plant-based protein, making this a hearty soup. For a pureed lentil soup, like this recipe and thisRed Lentil Soup Recipered lentils are best, because they break down during cooking. Green lentils will hold their shape and are great for other recipes.
• Fresh Cilantro and Chili flakesThese are optional for toppings, but are both complimentary to the flavours in the carrot ginger soup.

Recipe Tips & Substitutions

• 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 aboutessential 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 the soup 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.

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