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This Carrot and Lentil Soup is a creamy, lightly spiced red lentil soup made with carrots, shallots, garlic, smoked paprika, cumin and coconut milk, blended smooth. It takes about 30 minutes, serves 4 and is lovely with a slice of toast. If you want another cosy soup, try my Parsnip Soup.

carrot and lentil soup served with toast.
James Wythe

Carrot and Lentil Soup at a Glance

James's tipFor a chunkier soup, blend it less so some of the carrot stays in pieces. For a thicker, stew like soup, use a little less stock.

5 minsPrep
25 minsCook
30 minsTotal
4Serves
CreamyLightly spicedFreezer friendlyServe with toast

Key ingredients

  • Carrots
  • Red lentils
  • Coconut milk
  • Smoked paprika

Why you'll love it

  • About 397 kcal and 8g fibre a portion
  • Ready in 30 minutes
  • Creamy from coconut milk

Quick summary

This soup softens shallots, garlic and carrots in olive oil, then simmers them with red lentils, smoked paprika, cumin, stock and coconut milk for 20 to 25 minutes before blending smooth. It serves 4 and is about 397 kcal a portion.

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Why this recipe works

This red lentil and carrot soup is full of flavour and works all year round. I enjoy it most in the cooler months, but it makes a lovely lunch in spring and summer too.

Soups are one of my specialities here at Healthy Living James. You can find more than a dozen allergy-friendly soup recipes, and one of my favourites is my Leek and Potato Soup.

Something I love about soup is that it is so versatile. It can be a light lunch, a starter or a side, or even the main course. And it is easy to adjust the ingredients to suit your taste.

This soup was inspired by my Best Carrot & Coriander Soup. For another red lentil dish, try my Lentil Cottage Pie.

Ingredients to make Carrot and Lentil Soup

Ingredients to make Carrot And Lentil Soup.
  1. Extra Virgin Olive Oil: Helps to fry up the ingredients.
  2. Shallots: Build a great base of flavour.
  3. Medium Carrots: The star of this meal. They turn sweet and soft as they simmer.
  4. Garlic Cloves: A go-to in most of my savoury meals.
  5. Dried Oregano: Gives an earthy taste.
  6. Smoked Paprika: A mix of sweet, spicy and smoky.
  7. Ground Cumin: Adds a little warmth and a gentle kick.
  8. Red Lentils: Add protein and a sweet, nutty flavour. Rinse them first. If you have any spare, try my Coconut Dhal.
  9. Full Fat Coconut Milk: Gives the soup its creamy texture. If you have a spare can in the cupboard, try my Aubergine Curry.
  10. Vegetable Stock: The base of the soup.
  11. Chilli Flakes: A garnish for a little extra heat.
  12. Toast: Great served alongside the soup. Try a slice of my Gluten Free Seeded Bread, toasted.

See recipe card for full information on ingredients and quantities.

Substitutions

  • Olive Oil: Any neutral oil works well in this recipe.
  • Shallots: Some good substitutes are leeks, onions or spring onions.
  • Spices: I like this soup with a bit of a kick, but coriander, cayenne or turmeric also blend well. A little grated ginger goes nicely with carrots. For more of a curried soup, add some garam masala.
  • Coconut Milk: Can be replaced with cream, Vegan Sour Cream or yoghurt. Stir cream or yoghurt in after blending so it does not split.
  • Vegetable Stock: A stock cube or bouillon powder also works. If you are not vegan, you could use chicken stock.

Variations

  • Spicy: This soup already has a bit of a kick. For something hotter, increase the paprika, cumin and chilli flakes, or chop up some fresh chillies and add them in. You might also like my Curried Parsnip Soup.
  • Deluxe: Add some more vegetables to step this soup up a notch. Try celery or parsnip, for example. Top with a dollop of vegan sour cream and some parsley.
  • Kid friendly: If your kids prefer a sweeter soup, try cooking in some sweet potato or apple, and/or a little maple syrup.

How to make Carrot and Lentil Soup

carrots, garlic and shallots on a wooden cutting board.

Step 1: Dice the shallots, crush the garlic, and peel and dice the carrots.

Sautéing garlic and shallots in olive oil.

Step 2: Heat a large pan over a medium heat. Add the olive oil, diced shallots and garlic, and sauté for a few minutes.

Colourful vegetables in a pot.

Step 3: Add the diced carrots and cook for a few minutes, then stir in the red lentils, dried oregano, smoked paprika and ground cumin.

adding coconut milk and vegetable stock to the pot.

Step 4: After a couple of minutes, add the vegetable stock and coconut milk. Stir and simmer for 20 to 25 minutes, until the red lentils are soft.

blended ingredients for carrot and lentil soup.

Step 5: Blend until smooth with a hand blender or a high speed blender.

Step 6: Serve in bowls and garnish with a little extra smoked paprika and some chilli flakes. Serve with toast, or with my Easy Socca Recipe.

Hint: If you use a jug blender, leave the lid vent open and cover it with a tea towel, as hot soup builds up steam. Let the soup cool for a few minutes first, and blend it in batches.

Tip: For a thicker, stew like soup, use a little less stock. For a chunkier soup, blend it less so some of the carrot stays in pieces.

Leftovers

Cool the soup quickly, then keep it covered in the fridge and eat it within 2 days. To reheat, warm it in a pot over a low heat, stirring, until steaming hot all the way through, or microwave it, stirring halfway. Reheat it only once. It freezes well for up to 3 months. If you are making a big batch of soup, my Easy Red Pepper and Tomato Soup is another good one.

Recipe FAQs

Do I need to soak red lentils before cooking them?

No. Rinse them, but they do not need to soak, especially red split lentils, which cook quickly on their own.

How many calories are in carrot and lentil soup?

This soup is about 397 kcal a portion when it serves 4, with about 8g of fibre and 12g of protein. The figures are for one of the 4 portions. Most of the fat comes from the coconut milk: with half a can it comes to about 306 kcal a portion, though the soup is less creamy.

Can you freeze carrot and lentil soup?

Yes, for up to 3 months. Cool it quickly and freeze it in airtight containers. For single portions, an extra large ice cube tray works well. Thaw it in the fridge overnight, then reheat until steaming hot all the way through.

Can you make Carrot and Lentil Soup in the slow cooker?

Yes. Follow the steps up to adding the stock, then move everything to the slow cooker with the stock and cook on low for 8 to 10 hours or on high for 4 to 5 hours. Stir in the coconut milk for the last 20 minutes, then blend until smooth. My Slow Cooker Carrot and Coriander Soup is another one to try.

How do you reheat carrot and lentil soup?

Warm it in a pot over a low heat, stirring, until steaming hot all the way through, or microwave it, stirring halfway. The soup thickens in the fridge, so add a splash of water or stock if you need to. Reheat it only once.

How can I make carrot and lentil soup spicier?

Add a little more smoked paprika, cumin and chilli flakes, tasting as you go, or top the bowl with some chopped fresh chilli.

vegan and gluten free carrot and lentil soup garnished with smoked paprika and chilli flakes.

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carrot and lentil soup served with toast.
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5 from 12 votes

Carrot and Lentil Soup

By: James Wythe
A creamy red lentil and carrot soup with warm spices and coconut milk, blended smooth. Ready in 30 minutes and lovely with toast.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4

Equipment

Ingredients 

Instructions 

  • Begin by dicing the shallots, crushing the garlic and peeling and dicing the carrots.
  • Heat a large pan on a medium heat and add the olive oil and diced shallots and garlic. Sauté for a few minutes.
  • Next add the diced carrots and cook for a few minutes before combining with the red lentils, dried oregano, smoked paprika and ground cumin.
  • After a couple of minutes add the vegetable stock and coconut milk. Combine and simmer for 20 to 25 minutes until the red lentils are cooked.
  • Blend until smooth using a hand blender or high-speed blender.
  • Serve in bowls and garnish with some extra smoked paprika and chilli flakes. Serve with toast.

Video

Notes

Step-by-Step Photos: My blog post includes helpful step-by-step photos to help guide you through making this recipe.
Substitutions & Variations: I have included a list of these in the post above.
To Store: Cool quickly, then store in an airtight container in the fridge for up to 2 days. Reheat once, in a pot over a low heat until piping hot, or in the microwave.
To Freeze: After cooling, freeze in an airtight container for up to three months. Thaw in the fridge overnight and then reheat in the microwave or on the stove. For individual soup servings, you can use an extra large ice cube tray.
Tip 1: If you prefer more of a lentil stew, cut back on the vegetable stock. It will leave you with a thicker carrot and lentil stew.
Tip 2: If you like a little bit of chunkiness to your soup, don’t blend it quite so smooth. Allow some of the carrot chunks to remain and enjoy!
Tip 3: If you are not a vegetarian, there are a myriad of meats you could add to this soup. Try chicken, ham, bacon, or beef, for instance.

Nutrition

Calories: 397kcal | Carbohydrates: 39g | Protein: 12g | Fat: 23g | Saturated Fat: 16g | Fiber: 8g | Sugar: 6g
Did you make this recipe? Tag me Today!Tag @HealthyLivingJames on Instagram and use #HealthyLivingJames!
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About James Wythe

Hey, I'm James! A fully qualified health coach, cookbook author, full time food blogger and new dad with over 1 million followers. I started this journey after a sudden illness left me bed bound for 2 years and housebound for 4 years! I’m here to help you make healthy and delicious food for you and your family in less time!

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Recipe Rating




23 Comments

  3. I’m loving all the soup recipes on this site. It’s great having the substitutions. I do wonder about the calories? Are these per portion?

    Reply

  4. 5 stars
    Great soup! Every week we share a simple lunch with the people we work with, most live(d) in poverty. This soup is cheap, nutricious and easily adaptable to own taste. Kids like it sweet, some people added some spice and the addition of the lentils is a great source of protein. Thanks from Belgium!

    Reply

  6. 5 stars
    Hi James another great soup, carrot & lentil, will be trying the parsnip soup next & many more, I hope, keep sending the recipes, please.

    Reply

  7. 5 stars
    Hi James, another great soup, I’ll be trying the parsnip next. ,& many more, keep coming with the recipes please, Dorothy

    Reply

  9. 5 stars
    Delicious & nutritious carrot & coriander soup.
    Most other recipes had potato in them which causes me arthritic pain
    & I omitted the chilli for that reason too.
    NB Another tip re no potato.
    I cook butternut pumpkin with the skin on & so when blended with herbs
    & vegetable or chicken stock it naturally becomes a thickened soup!
    Thanks James for a great website with good options & easy to follow directions
    for we elderly folk who are technically challenged!

    Reply