This post may contain affiliate links. Learn more.

Carrot and lentil soup lives at the beautiful intersection of great-tasting, super-easy, and good for ya. Layers of cozy spices make it taste simmered all day in 45 hands-off minutes. Don’t miss it.

carrot and lentil soup
Want to save this recipe?
Enter your email below and I’ll send it to your inbox. Plus get great new recipes every week!
Please enable JavaScript in your browser to complete this form.

Why we love this recipe

We had a carrot-buying miscommunication before we left for a midwinter trip to Barbados several years ago, and six pounds of carrots in the fridge when we got back. The idea for this recipe arose out of an equal need to make a dent in those carrots, keep warm and cozy, and hey, maybe maintain our tans from the inside out.

Red lentils — one of my favorite ingredients, period — do double duty adding a nice heft to the soup and conveniently helping you stay alive. They add comforting bulk and a healthy dose of fiber, without really making a big deal out of themselves.

Layers of warming spices — ginger and garlic, Thai red curry paste, and turmeric — are both flavorful and cozy.

What you’ll need

Here’s a glance at the ingredients you’ll need to make a great batch of soup.

  • This soup is a great way to use up a bumper crop of carrots. Cut them nice and small so they’ll get tender quickly.
  • Red lentils are one of my favorite ingredients. They cook quickly into a well-mannered element in this soup.
  • Thai red curry paste is a ready-made blend of herbs, spices, and aromatics. Our favorite brand contains red chili pepper, garlic, lemongrass, galangal, shallot, kaffir lime, and more. A little jar lasts a long time in the fridge. It’s available in many supermarkets, or get it here.
  • Canned coconut milk is different from the refrigerated stuff in the carton. It’s much more concentrated and is what you want to use here (and in most recipes calling for coconut milk). You can use regular or lite.

How to make it

This is the easiest soup you’ll ever make. Here’s all you need to do. You can see the steps in action in the video that accompanies this post. And get all the details in the recipe card below.

  1. Prep the ingredients by dicing the carrot and onion nice and small, and mincing the ginger and garlic (or grating it on a microplane).
  2. Add everything but the lime juice to a nice big pot.
  3. Bring to a boil, then let it simmer, uncovered, until everything is tender.
  4. Purée with an immersion blender (or carefully in a regular blender), leaving as much texture as you like. I stop when there are no remaining pieces of onion and carrot, but the soup still has a rustic feel. Stir in the lime juice and you’re ready to serve!

Expert tips and FAQs

What is red curry paste?


Thai red curry paste is a ready-made blend of herbs, spices, and aromatics. Our favorite brand contains red chili pepper, garlic, lemongrass, galangal, shallot, kaffir lime, and more. A little jar lasts a long time in the fridge. It’s available in many supermarkets, or get it here.

What’s the difference between canned coconut milk and the stuff in the carton?

Canned coconut milk is what you’ll need for most recipes. It’s much less diluted than the the stuff in the carton. You can use regular or lite canned coconut milk for this recipe.

Can I make carrot and lentil soup in advance, and how do I store leftovers?

You can absolutely make it in advance. The flavors only develop over time. Make it earlier in the day and leave it on the stovetop, or make days in advance and store tightly sealed in the fridge (once cool).

Leftovers can be kept in the fridge for up to a week or in the freezer for up to a year.

What’s the garnish?

This easy garnish is just a drizzle of coconut milk, some sliced green onions (other herbs would work too), and a sprinkle of flaky sea salt.

You can drizzle the coconut milk with a spoon, but I like to put what’s left in the can after making the soup into a plastic squeeze bottle, keep it in the fridge, and use it throughout the week to drizzle on basically everything.

More favorite easy vegan soups

carrot and lentil soup in a bowl with lime wedges

Hungry for more?

Subscribe to Umami Girl’s email updates, and follow along on Instagram.

a white bowl of carrot and lentil soup
4.66 from 20 votes

Carrot and Lentil Soup

By Carolyn Gratzer Cope
This hearty but super-healthy soup full of warming spices is perfect for the coldest of winter days. And like all my favorite soups these days, it couldn't be easier to make.
Prep: 10 minutes
Cook: 45 minutes
Total: 55 minutes
Servings: 4
Want to save this recipe?
Enter your email and I’ll send it to your inbox. Plus get great new recipes every week!
Please enable JavaScript in your browser to complete this form.

Ingredients 

  • 2 pounds carrots, trimmed and diced
  • 1 medium yellow onion, diced
  • 1- inch piece fresh ginger, peeled and minced
  • 3 garlic cloves, chopped
  • 1 cup red lentils, rinsed
  • 1 heaping tablespoon Thai red curry paste
  • 8 cups good vegetable stock
  • cup canned coconut milk
  • 1 teaspoon ground turmeric
  • 1 teaspoon fine sea salt
  • Freshly ground black pepper
  • 2 tablespoons fresh lime juice

Instructions 

  • Combine all ingredients except the lime juice in a pot and bring to a boil over high heat. Reduce heat and simmer until carrots and lentils are tender, about 40 minutes.
  • Puree with an immersion blender or carefully in a regular blender until no carrot chunks remain but there’s still some nice texture.
  • Stir in the lime juice, ladle into bowls, and serve.

Notes

  1. Thai red curry paste is a ready-made blend of herbs, spices, and aromatics. Our favorite brand contains red chili pepper, garlic, lemongrass, galangal, shallot, kaffir lime, and more. A little jar lasts a long time in the fridge. It’s available in many supermarkets, or get it here.
  2. Canned coconut milk is what you’ll need for most recipes. It’s much less diluted than the the stuff in the carton. You can use regular or lite canned coconut milk for this recipe.
  3. You can absolutely make it in advance. The flavors only develop over time. Make it earlier in the day and leave it on the stovetop, or make days in advance and store tightly sealed in the fridge (once cool).Leftovers can be kept in the fridge for up to a week or in the freezer for up to a year.
  4. This easy garnish is just a drizzle of coconut milk, some sliced green onions (other herbs would work too), and a sprinkle of flaky sea salt.You can drizzle the coconut milk with a spoon, but I like to put what’s left in the can after making the soup into a plastic squeeze bottle, keep it in the fridge, and use it throughout the week to drizzle on basically everything.

Nutrition

Calories: 405kcal, Carbohydrates: 63.7g, Protein: 15.1g, Fat: 12g, Fiber: 12.4g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Soups
Cuisine: American
Tried this recipe?Mention @umamigirl or tag #umamigirl!

Hungry for more?

Subscribe to Umami Girl’s email updates, and follow along on Instagram.

Hungry for More?
Subscribe to Umami Girl's email updates, and follow along on Instagram.
Please enable JavaScript in your browser to complete this form.

More Recipes

Carolyn Gratzer Cope Bio Photo

About Carolyn Gratzer Cope

Hi there, I'm Carolyn Gratzer Cope, founder and publisher of Umami Girl. Join me in savoring life, one recipe at a time. I'm a professional recipe developer with training from the French Culinary Institute (now ICE) and a lifetime of studying, appreciating, and sharing food.

4.66 from 20 votes (20 ratings without comment)

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating