Creamy Carrot and Lentil Soup (Easy, Healthy, Cozy)
This soup is like a hug in a bowl, with warming spices, tender carrots, creamy red lentils, and a squeeze of lemon at the end to brighten it up. There’s no cream needed, but it still tastes rich and creamy. I’ts vegan, gluten-free, high-fiber, and dietitian-approved.
With the holidays behind me, SiSi and Big Tex (my young adult kiddos) back to their routines (not here with me-sob!), and recent cold and rainy weather to boot, I’ve been craving soup. And, this Carrot and Lentil Soup recipe 100% hits the spot!
It’s naturally gluten-free (as are all Spicy RD recipes), packed with fiber and plant protein, and makes a super nourishing and satisfying lunch or dinner.
Why You’ll Love This Carrot and Lentil Soup
This carrot and lentil soup is exactly the type of recipe I like to share during my Eat More Plants Challenge: simple, satisfying, and easy to make!
Ingredients You’ll Need
Creamy Carrot and Lentil Soup
- Dried red lentils. They cook quickly and break down well, giving the soup a naturally creamy texture without any cream.
- Carrots. They add natural sweetness, color, and a boost of beta-carotene for immune and eye health.
- Red onion. It’s a bit sweeter and milder than yellow onion, so it adds flavor without overpowering the soup. It’s also tasty as a topping.
- Spices: cumin, coriander, and cinnamon. Together, they create a mix of earthy, citrusy, and warm flavors.
- Vegetable broth. I like to use Imagine Foods No Chicken Broth.
- Extra virgin olive oil. It’s a flavor-boosting, heart-healthy fat.
- Fresh lemon juice. Add it at the end to brighten the flavors and bring the soup to life.
Optional Toppings (Highly Encouraged)
- Yogurt, either regular or plant-based. It adds creaminess and a tangy flavor. Use plant-based yogurt for a vegan, dairy-free soup.
- Chopped pistachios. They add crunch and healthy fats.
- Red pepper flakes. Add them if you want a bit of heat. Yes, please!
- Chopped raw red onion. It adds freshness and a bit of bite. Onion is also one of my favorite prebiotic-rich foods!
- Fresh cilantro. It brings a burst of herbal flavor and ties everything together.
How to Make Creamy Carrot and Lentil Soup
Step 1: Build flavor
Sauté the red onion in olive oil until it’s soft and fragrant. Add the chopped carrots, cumin, coriander, and cinnamon, and cook for about 30 seconds to mix in the spices.
Step 2: Simmer
Add the red lentils and vegetable broth. Let it simmer gently and cook until the lentils are soft, about 20 minutes.
Step 3: Blend
Blend the soup until it’s smooth and creamy. I used my Vitamix in two batches, but you can use an immersion blender if you prefer.
Step 4: Finish bright
Stir in fresh lemon juice and add salt to taste. If you want more spice, feel free to add extra.
Step 5: Top & enjoy
Add your favorite toppings—I recommend trying them all—grab a spoon, and enjoy!
Serving Ideas & Storage
- Serve it with a big leafy salad and olive oil and lemon dressing.
- Try it with gluten-free sourdough or seed crackers. Or, serve it with my favorite Brazilian Cheese Bread—it’s so good!
- Store leftover soup in a sealed container in the fridge for up to 4 days, or freeze it for up to 3 months. Add more vegetable broth when reheating to thin the soup out. See recipe testing notes below.
Recipe Testing Notes
- This red lentil soup is pretty darn thick, and it gets even thicker as leftovers-almost like a refried bean consistency. If you prefer it thinner, just add more vegetable broth. I also added extra spices after thinning it out.
- You can also add coconut milk, either low-fat or regular, to thin the soup if you want. I tried it with low-fat coconut milk, and while it tasted good, I prefer the version without it.
- And don’t forget to add all the toppings!
Eat More Plants, Feel Amazing!
Nourish Your Gut – Deliciously
Boost your energy, nourish your gut, and make healthy eating easy and fun with the Eat More Plants Challenge!
Creamy Carrot and Lentil Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 cup finely chopped red onion, divided
- 1 1/2 pounds carrots, chopped well in a food processor or by hand
- 2 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 1 teaspoon ground corriander
- 3/4 teaspoon salt, or to taste
- 1/4 teaspoon ground black pepper, or to taste
- 1 1/2 cups dried red lentils, rinsed and drained
- 6 cups vegetable broth
- 2 1/2 lemons, divided
- Chopped cilantro, yogurt (regular or plant-based), chopped pistachio nuts, red pepper flakes, optional for serving
Instructions
- Heat a Dutch oven or large soup pot over medium-high heat. Add the olive oil, 3/4 cup of the chopped onion, and the chopped carrots. Sauté for 5 minutes to soften the vegetables.
- Stir in the spices-cumin, coriander, and cinnamon-along with salt and pepper. Sauté for 1 minute.
- Add the rinsed, drained dry lentils to the pot along with the vegetable broth. Bring to a boil, then reduce to low heat and cover the pot. Cook for ~ 20 minutes or until the lentils soften.
- Carefully transfer the soup to a blender in batches. Cover the blender with a lid, and blend until smooth. Alternatively, blend the soup in your pot with an immersion blender.
- Divide the soup into 6 serving bowls.Add additional toppings, as desired, before serving.
Equipment
- 1 Blender
Notes
Recipe Testing Notes
- This red lentil soup is pretty darn thick, and it gets even thicker as leftovers-almost like a refried bean consistency. If you prefer it thinner, just add more vegetable broth. I also added extra spices after thinning it out.
- You can also add coconut milk, either low-fat or regular, to thin the soup if you want. I tried it with low-fat coconut milk, and while it tasted good, I prefer the version without it.
- And don’t forget to add all the toppings!
Serving Ideas & Storage
- Serve it with a big leafy salad and olive oil and lemon dressing.
- Try it with gluten-free sourdough or seed crackers. Or, serve it with my favorite Brazilian Cheese Bread—it’s so good!
- Store leftover soup in a sealed container in the fridge for up to 4 days, or freeze it for up to 3 months. Add more vegetable broth when reheating to thin the soup out. See recipe testing notes below.
Nutrition
👩🍳 Dietitian-Approved Carrot and Lentil Soup Nutrition Notes
This easy carrot lentil soup recipe hits so many nutritional bases!
- High in fiber. 20 grams per serving. Most Americans don’t get the recommended 25-38 grams of fiber per day, but one bowl of this soup gets you more than halfway there. Fiber is important for digestion, helps you feel full, stabilizes blood sugar, and supports heart health.
- Plant protein. 15 grams per serving. Adding regular or Greek yogurt and pistachios on top gives you even more protein to help you reach your daily goal of 1.2-1.6 grams per kilogram of body weight.
- Low in saturated fat. This soup gets its creamy texture from lentils, not cream, so it’s better for your heart. The only fat comes from olive oil, which is rich in healthy monounsaturated fats, and the optional pistachio and yogurt toppings are good choices for anyone watching their saturated fat intake.
- Vitamin A powerhouse. The carrots add more than just color—they’re rich in beta-carotene, which converts to vitamin A. This nutrient is important for your eyes, immune system, and skin. One serving of this soup gives you more than your daily vitamin A needs.
- Iron and folate. Lentils are great sources of both iron, which is important for energy and oxygen transport, and folate, which is crucial for cell growth, especially during pregnancy. The vitamin C in the lemon helps your body absorb the plant-based iron even better. Craving more? Check out my favorite lentil recipes!
- Special diet friendly. Naturally gluten-free and vegetarian; vegan and dairy free (without regular or Greek yogurt); MIND diet, DASH diet, and Mediterranean diet friendly.
Let’s Chat! Did you try making this carrot and lentil soup? I’d love to hear how it turned out. Did you use lots of toppings? Did you blend it smooth or leave it chunky? Share your experience in the comments!
