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.

carrot and lentil soup with seeds on top

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.

adding spices to a carrot and lentil soup

adding tomato paste to a carrot and lentil soup

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.

adding vegetable stock to the cooking pot

Blend the soup smooth with a hand blender, straight in the pot. Season with salt and pepper, then serve with fresh coriander on top.

photo of creamy carrot and red lentil soup after blending

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.

More soup recipes you'll love

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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