This spiced carrot and lentil soup is thick, silky and properly warming, with ginger, cumin and coriander infusing it with loads of flavor. It takes about 35 minutes and needs nothing more than one pot and a hand blender.
If you like bold-flavored soups, try my curried lentil soup and creamy spiced chickpea soup with coconut and lime next.
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I live for cozy soups, and creamy, blended ones are typically my favorites for a light lunch.
This easy spiced carrot and lentil soup is super quick to make, extremely budget-friendly and naturally vegan.
It's a great way to get your five-a-day in with very little effort. The carrots bring a lot of sweetness, but that's quickly balanced by the mix of spices.
Why you'll love this spiced carrot and lentil soup
- It costs almost nothing to make, yet it's extra comforting and nutritious.
- You don't need any cream to make it velvety.
- It freezes beautifully, so one pot covers lunches for the rest of the week.
What you'll need
Olive oil - Just enough to soften the onion and bloom the spices.
Onion - Yellow onions are perfect here; dice them finely so they cook quickly.
Garlic + ginger - Fresh is best, but if all you have is the jarred stuff, you can use that instead.
Red chilli flakes - Adjust this to taste; as written, the soup is mildly spicy.
Ground cumin and ground coriander - A full teaspoon of each to bring a warm touch to the soup.
Tomato paste - For a touch of tomatoey flavor.
Carrots - Cut into half-inch cubes so they cook through in exactly the time the lentils need.
Red lentils - They break down completely in this soup and do all the thickening, which is why this carrot and red lentil soup needs no cream at all.
Vegetable stock - Use your favorite; if you have homemade stock, that would be perfect.
Pro tip
If you like chunkier soups, you can skip the blending step and enjoy it as is.
How to make spiced carrot and lentil soup
This is a quick overview with step-by-step photos. The full recipe with detailed steps is in the recipe card at the end of this post.
Heat the olive oil in a large pot over medium heat and cook the onion until soft and translucent. Add the garlic and ginger and cook for another minute.
Stir in the chilli flakes, cumin and ground coriander and let them toast for a few seconds, then add the tomato paste and cook until it darkens.
Add the carrots, red lentils and vegetable stock.
Bring it up to the boil, then turn the heat down, cover the pot and simmer until the carrots are tender and the lentils have broken down completely.
Blend the soup smooth with a hand blender, straight in the pot. Season with salt and pepper, then serve with fresh coriander on top.
Substitutions and variations
- You can swap half the carrots for sweet potato or butternut squash. The timing stays the same as long as you cut everything the same size.
- If you want it genuinely spicy rather than gently spiced, double the chilli flakes or add a chopped fresh red chilli with the ginger.
- Red lentils are not optional here. Green or brown lentils hold their shape and will leave you with a grainy soup.
Recipe tips and notes
- Keep the carrot cubes even and small. If they're too big, they'll still be firm by the time the lentils have gone to mush.
- Let the soup cool for a couple of minutes before blending. Always be careful when blending hot liquids.
- If it ends up thicker than you want, loosen it with a splash of stock or hot water. I personally like it on the thicker side.
What to serve with spiced carrot and lentil soup
- Warm flatbread or crusty sourdough for dipping. A grilled cheese sandwich would also be great!
- A spoonful of thick yoghurt swirled through
- Toasted cumin seeds or a drizzle of chilli oil over the top
Leftovers and storage
- Store in an airtight container in the fridge for up to 4 days.
- Reheat gently on the hob with a splash of stock or water, since it thickens considerably once chilled.
- Freezes well for up to 3 months. Cool it completely first, then defrost overnight in the fridge before reheating.
If you've tried this spiced carrot and lentil soup recipe, please rate it and leave a comment below! I'd love to hear how it turned out.
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Easy Spiced Carrot and Lentil Soup
Ingredients
- 1 tablespoon olive oil
- 1 medium onion
- 2 large garlic cloves, finely chopped
- 1- inch fresh ginger knob, finely chopped
- ½ teaspoon red chili flakes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 tablespoons tomato paste
- 1 pound (450 g) carrots, peeled and cut into ½-inch cubes
- 1 cup (180 g) red lentils
- 4 cups (1000 ml) vegetable stock
- Salt and freshly ground black pepper to taste
- Fresh cilantro, to garnish
Instructions
- Heat the olive oil in large pot or Dutch oven and sautè the onion for 4-5 minutes until softened and translucent.1 tablespoon olive oil1 medium onion
- Add the garlic, ginger and red chili flakes and continue to cook for another minute until fragrant.2 large garlic cloves1- inch fresh ginger knob½ teaspoon red chili flakes
- Next, stir in the ground cumin and coriander, let them toast for a few seconds, then add tomato paste and cook for a further minute until it darkens.1 teaspoon ground cumin1 teaspoon ground coriander2 tablespoons tomato paste
- Add the carrots, red lentils and vegetable stock. Bring to the boil, then reduce the heat, cover and simmer for 20 to 25 minutes, until the carrots are tender and the lentils have broken down completely.1 pound carrots1 cup red lentils4 cups vegetable stock
- Blend the soup until completely smooth using a hand blender. Season to taste with salt and pepper, then serve topped with fresh coriander.Salt and freshly ground black pepper to tasteFresh cilantro
- ## Notes (for recipe card)
Video
Notes
- Allow the soup to cool down for a couple of minutes before blending. Always be careful when blending hot liquids.
- The soup thickens noticeably as it cools. Loosen it with a splash of stock or hot water when reheating.
- You can make it creamy by stirring in half a cup of cream or full-fat coconut milk.
Nutrition
Nutrition is per serving and is an estimate provided by an online nutrition calculator.
Ann Field says
Love having soup for lunch but sadly quickly feel hungry afterwards. Hoping the addition of lentils helps to fill me up!
Alice says
The lentils definitely make this soup more filling! I hope you enjoy it 😊