I made a Red Lentil Soup that’s vegan, gluten free, high in protein and ready in just 30 minutes, and ideal for meal prep and freezer storage; read on to see the recipe.
I didn’t expect this Creamy Carrot And Red Lentil Soup to become my weeknight obsession, but here we are. It’s bright, kind of silky and packs way more depth than you’d think from just carrots and red lentils.
If you love Red Lentil Soup you’ll be surprised how different this one feels. I love that it fits right into Vegan Soup Recipes yet still feels special enough for guests when you want to impress without stressing.
There’s a little twist that makes you keep tasting it, you wont be able to place it at first. I usually make extra because it reheats better than most soups and it freezes like a dream.
Ingredients
- Carrots: naturally sweet, high in fiber and beta carotene, great for eye health.
- Red lentils: creamy when cooked, pack protein and iron, help thicken soup.
- Coconut milk: rich and silky, adds healthy fats and tropical sweetness to balance spices.
- Ginger: warm, zingy, anti inflammatory, cuts richness and brightens the bowl.
- Garlic: pungent, boosts savory depth and immune friendly nutrients, not overpowering when softened.
- Cumin and coriander: earthy, warm spices, give a subtle smoky, citrusy backbone.
- Lemon and herbs: bright acidic kick, freshens the soup and lifts heavy flavors.
Ingredient Quantities
- 1 tbsp olive oil
- 1 medium yellow onion (about 150g)
- 3 cloves garlic
- 1 inch piece fresh ginger
- 4 large carrots (about 500g)
- 1 cup (200g) red lentils
- 4 cups (1 L) vegetable broth
- 1 cup (240ml) coconut milk
- 1 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp turmeric
- 1/2 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp lemon juice
- handful fresh parsley or cilantro
How to Make this
1. Prep everything: peel and chop 1 medium onion, mince 3 garlic cloves, grate 1 inch ginger, peel and slice 4 large carrots, rinse 1 cup red lentils and drain.
2. Heat 1 tbsp olive oil in a large pot over medium heat, add the chopped onion and cook until soft and slightly golden about 5 minutes, stir now and then so it doesnt burn.
3. Add the garlic and ginger, cook 30 to 60 seconds until fragrant.
4. Stir in 1 tbsp tomato paste and the spices 1 tsp cumin, 1 tsp coriander, 1/2 tsp turmeric, 1/2 tsp smoked paprika; cook for about 1 minute to toast the spices and deepen the flavor.
5. Add the sliced carrots, rinsed lentils and 4 cups vegetable broth, bring to a boil then reduce to a simmer and cook until the carrots and lentils are very soft about 15 to 20 minutes.
6. Pour in 1 cup coconut milk, simmer 2 to 3 minutes just to warm through.
7. Remove from heat and blend until smooth using an immersion blender, or carefully transfer in batches to a blender, vent the lid so steam can escape.
8. Stir in 1 tsp salt, 1/2 tsp black pepper and 1 tbsp lemon juice, taste and adjust seasoning, add a little extra broth or water if you want a thinner soup.
9. Serve topped with a handful of chopped parsley or cilantro, or cool and portion for meal prep; this soup freezes well, just cool completely before freezing.
Equipment Needed
1. Large heavy-bottomed pot (4 to 6 qt), for sautéing the onions and simmering the soup, big enough so it wont boil over
2. Cutting board, for chopping onion, garlic, ginger and carrots
3. Chef’s knife, sharp is better so you dont mush the veg
4. Vegetable peeler, for peeling carrots and ginger easily
5. Measuring cups and spoons, to measure lentils, broth, spices and coconut milk
6. Wooden spoon or heatproof spatula, for stirring while it cooks
7. Colander or fine-mesh sieve, to rinse and drain the red lentils
8. Immersion blender or high-speed blender, to puree the soup smooth; if using a blender, a towel to vent the lid
9. Ladle and bowls or storage containers, for serving or meal prep and freezing
FAQ
Creamy Carrot And Red Lentil Soup Recipe Substitutions and Variations
- Olive oil: swap for avocado oil or any neutral oil like canola or sunflower, or use 1 tbsp melted butter or ghee for a richer, slightly nutty taste.
- Red lentils (1 cup): use split yellow lentils or moong dal for similar creaminess, or use brown/green lentils but cook longer since they wont break down as much.
- Coconut milk (1 cup): canned full fat coconut milk is best, but you can use 1 cup cashew cream or plain yogurt (stirred in off the heat) for creaminess, or try oat milk plus 2 tbsp cashew butter to thicken.
- Tomato paste (1 tbsp): substitute 1 tbsp tomato puree or 2 tbsp canned crushed tomatoes reduced a bit, or in a pinch 1 tsp ketchup or a small spoon of miso plus a squeeze of lemon for extra umami and acidity.
Pro Tips
– Toast the spices a little longer in the oil so they actually bloom and taste way more aromatic, but dont let them burn or the soup will get bitter. If they start to stick, splash in a tablespoon of broth or water and scrape the brown bits up.
– Blend while the soup is hot for the creamiest result, but always vent the blender lid and cover with a towel so steam can escape, otherwise you’ll get a hot mess. An immersion blender leaves a bit of texture if you like that, a countertop blender makes it silkier.
– If the soup tastes flat after blending, let it sit a few minutes then reheat and check again, flavors often open up with heat. Add acid and salt at the end, little by little, to brighten it up; a tiny pinch of sugar can balance it if it tastes too tangy.
– For meal prep and freezing: cool completely before freezing in portions, but dont add the fresh herbs or the lemon juice until you reheat and serve, they’ll lose their brightness if cooked or frozen.

Creamy Carrot And Red Lentil Soup Recipe
I made a Red Lentil Soup that's vegan, gluten free, high in protein and ready in just 30 minutes, and ideal for meal prep and freezer storage; read on to see the recipe.
4
servings
395
kcal
Equipment: 1. Large heavy-bottomed pot (4 to 6 qt), for sautéing the onions and simmering the soup, big enough so it wont boil over
2. Cutting board, for chopping onion, garlic, ginger and carrots
3. Chef’s knife, sharp is better so you dont mush the veg
4. Vegetable peeler, for peeling carrots and ginger easily
5. Measuring cups and spoons, to measure lentils, broth, spices and coconut milk
6. Wooden spoon or heatproof spatula, for stirring while it cooks
7. Colander or fine-mesh sieve, to rinse and drain the red lentils
8. Immersion blender or high-speed blender, to puree the soup smooth; if using a blender, a towel to vent the lid
9. Ladle and bowls or storage containers, for serving or meal prep and freezing
Ingredients
-
1 tbsp olive oil
-
1 medium yellow onion (about 150g)
-
3 cloves garlic
-
1 inch piece fresh ginger
-
4 large carrots (about 500g)
-
1 cup (200g) red lentils
-
4 cups (1 L) vegetable broth
-
1 cup (240ml) coconut milk
-
1 tbsp tomato paste
-
1 tsp ground cumin
-
1 tsp ground coriander
-
1/2 tsp turmeric
-
1/2 tsp smoked paprika
-
1 tsp salt
-
1/2 tsp black pepper
-
1 tbsp lemon juice
-
handful fresh parsley or cilantro
Directions
- Prep everything: peel and chop 1 medium onion, mince 3 garlic cloves, grate 1 inch ginger, peel and slice 4 large carrots, rinse 1 cup red lentils and drain.
- Heat 1 tbsp olive oil in a large pot over medium heat, add the chopped onion and cook until soft and slightly golden about 5 minutes, stir now and then so it doesnt burn.
- Add the garlic and ginger, cook 30 to 60 seconds until fragrant.
- Stir in 1 tbsp tomato paste and the spices 1 tsp cumin, 1 tsp coriander, 1/2 tsp turmeric, 1/2 tsp smoked paprika; cook for about 1 minute to toast the spices and deepen the flavor.
- Add the sliced carrots, rinsed lentils and 4 cups vegetable broth, bring to a boil then reduce to a simmer and cook until the carrots and lentils are very soft about 15 to 20 minutes.
- Pour in 1 cup coconut milk, simmer 2 to 3 minutes just to warm through.
- Remove from heat and blend until smooth using an immersion blender, or carefully transfer in batches to a blender, vent the lid so steam can escape.
- Stir in 1 tsp salt, 1/2 tsp black pepper and 1 tbsp lemon juice, taste and adjust seasoning, add a little extra broth or water if you want a thinner soup.
- Serve topped with a handful of chopped parsley or cilantro, or cool and portion for meal prep; this soup freezes well, just cool completely before freezing.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 533g
- Total number of serves: 4
- Calories: 395kcal
- Fat: 61.5g
- Saturated Fat: 43.8g
- Trans Fat: 0g
- Polyunsaturated: 2.4g
- Monounsaturated: 11.5g
- Cholesterol: 0mg
- Sodium: 688mg
- Potassium: 1089mg
- Carbohydrates: 45.3g
- Fiber: 12g
- Sugar: 9g
- Protein: 15.5g
- Vitamin A: 20883IU
- Vitamin C: 10.3mg
- Calcium: 89mg
- Iron: 4.5mg