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.
I have been on a major soup kick lately. Lately it's been a steady rotation of butternut squash soup and vegan tortilla soup, and I seriously think those two 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.
Ingredients
Red lentils typically the preferred lentil for curries and soups because they get soft and mushy, acting as a thickening agent.
Instructions:
1. Sauté the shallots with olive oil and salt.
2. Add the minced garlic and spices (turmeric and curry).
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.
4. If you want to make it creamier, blend with an immersion blender or transfer to a high speed blender. Or skip this step to keep it chunky!
5. Stir in fresh lime juice and freshly chopped cilantro.
6. Ladle into bowls and garnish with a drizzle of coconut milk and cilantro. Enjoy!
Recipe Tips
- If not puréeing, dice the carrots and shallots small. The chunks will make it a heartier soup but you don't want too much carrot or shallot 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.
I really hope you enjoy this recipe! 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!
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1-Pot Creamy Carrot and Red Lentil Soup (30 Minutes)
- Total Time: 30 minutes
- Yield: 4-6 1x
Description
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.
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 ½ 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
½ cup red lentils
5 cups water
1 tbsp maple syrup
1 lime, juiced
1 bunch of cilantro, leaves only, stems removed, chopped
Instructions
- 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.
- Add the minced garlic and spices (turmeric and curry). Sauté for another 2 minutes.
- Add the carrots, pumpkin puree, 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.
- Blend to make creamier, if desired. Use an immersion blender and pulse a couple times to puree 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!
- Add the fresh lime juice and freshly chopped cilantro. Stir well to incorporate and allow the cilantro to slightly wilt.
- Serve. Ladle into bowls and serve hot. Garnish with a drizzle of coconut milk, fresh cilantro leaves and lime wedges.
Notes
Store leftover soup in an airtight container in the refrigerator for 3-5 days. Reheat using either the stovetop or microwave until warmed through.
- Prep Time: 5
- Cook Time: 25
- Category: Soup
- Method: Stovetop
Jenn says
Hi - looks delicious- could there be a substitute for the coconut milk? Could coconut extract work instead?
Thanks
Elaine Gordon says
Hi, Jenn! No, you really do need the coconut milk in this recipe for liquid and the full-fat makes it creamy. It is also for the flavor but for the texture and ratio of the soup as well. I would not recommend skipping. I hope that helps. Best, Elaine
Lauren Vavala Harris says
This carrot soup was super easy to prepare. I also loved how hearty the lentils made it - so good!
Elaine Gordon says
The lentils really do make a difference. Thank you for sharing Lauren!
Melina Sagarrica says
Hi Elaine I only have regular coconut milk in my cupboard! So you think that’s ok?
Elaine Gordon says
Is it canned? You really need the full-fat unsweetened canned coconut milk for this recipe to turn out right. It has a creamier and thicker texture than regular coconut milk.