Name: 1-Pot Creamy Carrot and Red Lentil Soup (30 Minutes)
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 2 shallots, ends removed, peeled and minced; 3 tbsp coconut oil or extra virgin olive oil; 2.5 tsp fine salt; 6 cloves garlic, peeled and minced; 2 tsp ground turmeric; 1 1/2 tsp yellow curry powder; 4 medium carrots, peeled and diced; 1 (15 ounce) can unsweetened pumpkin puree; 2 (13 ounce) cans full-fat coconut milk; 1/2 cup red lentils; 5 cups water; 1 tbsp maple syrup; 1 lime, juiced; 1 bunch of cilantro, leaves only, stems removed, chopped

This creamy carrot and red lentil soup is ready in just 30 minutes. Incredibly flavorful with warm spices and a hint of sweetness, this hearty soup is loaded with nutrients and is surprisingly simple to make. It is the ultimate vegan and gluten-free comfort food.

Carrot and red lentil soup in a white bowl next to fresh garlic, ground turmeric, a second bowl of soup and a gold spoon with a white marble background.

I have been on a major soup kick lately. Lately it's been a steady rotation of butternut squash, Tuscan white bean and kale and vegan tortilla soup, and I seriously think these three creamy soups alone could last me all winter.

And while I'll never get sick of those, I wanted to create a soup with a little more spice that would still be creamy and satisfying. After testing through a few iterations, I landed on this sweet and savory red lentil carrot soup that is perfectly spiced with turmeric and yellow curry powder.

When served with crusty bread, a bowl of this soup is filling enough on its own to serve as a complete meal, or a cup of it can be paired with a side salad.

Why You'll Love This Soup

Flavorful and warming
Light yet satisfying
Ready in 30 minutes
Easy recipe using just one pot
Simple ingredients using mostly pantry staples
Nutritious and high in protein

Ingredients

This creamy carrot lentil soup uses the following ingredients:

Carrots
Red lentils
Unsweetened pumpkin purée
Full-fat coconut milk
Extra virgin olive oil
Shallots
Garlic
Water
Maple syrup
Lime
Cilantro
Spices: fine salt, ground turmeric, yellow curry powder

Instructions:

1. Sauté the shallots with olive oil and salt. Cook them in a 5.5-quart dutch oven for 5-10 minutes over low to medium heat. If you have time to sauté them for longer you can start to caramelize the onions slightly and bring out their natural sweetness, which will enhance the flavor of the soup.

Shallots sautéeing a black pot with a white background.

2. Add the minced garlic and spices (turmeric and curry). Sauté for another 2 minutes.

Shallots, garlic and spices with a white background.

3. Add the carrots, pumpkin purée, coconut milk, red lentils, water and maple syrup. Bring to a rolling boil, then cover and simmer for 10 minutes until the carrots are tender.

Carrot and red lentil soup in a black pot with a white background.

4. Blend to make creamier, if desired. Use an immersion blender and pulse a couple times to purée either half or all the soup. For the smoothest texture, transfer the soup to a high speed blender and blend. Or, leave it chunky and do not purée at all for a slightly thinner consistency - up to you!

5. Add the fresh lime juice and freshly chopped cilantro. Stir well to incorporate and allow the cilantro to slightly wilt.

Carrot and red lentil soup after adding cilantro and lime juice in a black pot with a white background.

6. Serve! Ladle into bowls and serve hot. Garnish with a drizzle of coconut milk, fresh cilantro leaves and lime wedges.

Carrot and red lentil soup garnished with coconut milk and cilantro in a white bowl with a white marble background.

Recipe Tips

Dice the carrots and shallots small if not puréeing. If you prefer a heartier soup with some chunks and don't plan to purée, dice the veggies small so you don't get too much of either in a spoonful. If you do plan to purée, you can dice them a little larger knowing they will be blended anyway.

Use water instead of vegetable broth. With so many spices and flavors swirling around in this soup, it really doesn't need vegetable broth. Vegetable broths vary significantly based on the brand as well, so if I'm not using a homemade broth I prefer to use water.

Customize based on your preferences. Make it your own by adding other herbs or spices such as fresh ginger, ground coriander or cumin, red pepper flakes, fresh parsley or black pepper.

Carrot and red lentil soup in a white bowl with a spoon lifting a bite overtop with a marble white background.

Storage

Store leftover soup in an airtight container in the refrigerator for 3-5 days. Reheat using either the stovetop or microwave until warmed through.

This soup can also be frozen for up to two months. I love to make a big batch and save the rest of the soup for another day. Make sure to allow the soup to cool to room temperature first before freezing in order to allow for expansion. Let it thaw the night before in the refrigerator rather than reheating from frozen.

Red, Green and Black Lentils - What's the Difference?

Red lentils are typically more orange in color and turn slightly yellow as they cook. They are typically the preferred lentil for curries and soups because they get soft and mushy, acting as a thickening agent.

Green lentils take the longest to cook and also continue to stay firm. These lentils are not used as often as the other lentil varieties in soups, but instead are more popular as part of a side dish or on a salad.

Brown lentils are the most common and all-purpose type of lentil. They fall in the middle when comparing both their cooking time and firmness to that of red lentils and green lentils, and are therefore used in essentially any lentil dish.

A hand holding a spoonful of carrot and red lentil soup over the bowl of soup with a white marble background.

More Carrot Recipes

I really hope you enjoy this carrot and red lentil soup recipe! The lentils really are such a great way to load up on protein in an entirely vegan soup. Please comment and rate it below as I always value your feedback, and share a photo of your creations with me by tagging me on Instagram!