Creamy Carrot and Lentil Soup

Carrot and lentil soup, topped with pistachios, red onion, cilantro, and red pepper flakes, in a dark blue bowl.

5 from 1 vote

A cozy, nourishing, feel-good soup! Creamy Carrot and Lentil Soup is packed with fiber (20 grams per serving!), plus plant-protein. It's naturally gluten-free, vegetarian, dairy-free, and vegan.

Prep Time15

Cook Time25

Total Time40

Course: Dinner, Lunch, Soup

Cuisine: Mediterranean, Middle Eastern

Keyword: lentil soup

Diet: dairy free option, DASH, Gluten Free, MIND Diet, Vegan Option, Vegetarian

Servings:

Calories: 290kcal

Author: EA Stewart, RD | Registered Dietitian Nutritionist

Equipment

1 Blender
1 Dutch oven

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.

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