This Creamy Carrot and Red Lentil Soup is a breeze to make, bursting with flavor, and completely plant-based. Featuring a rich blend of carrots, red lentils, and coconut milk, this cozy dish is elevated by warm spices that pack a flavorful punch. Ready in just 30 minutes on the stovetop, it also includes options for preparation in a slow cooker or Instant Pot for added convenience.
INGREDIENTS
- 2 tablespoons olive oil
- 1 large onion, chopped
- 4 cups carrots, chopped into ¼-inch pieces (about 4–5 large carrots)
- 3 cloves garlic, minced
- 1½ teaspoons kosher salt, divided
- 1 teaspoon paprika
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- ½ teaspoon ground black pepper
- 2 tablespoons tomato paste
- 1 cup dry red lentils
- 4 cups low-sodium vegetable broth (or any preferred broth if vegetarian isn’t required)
- 15 ounces canned coconut milk
- Optional garnishes: croutons, freshly chopped herbs, extra coconut milk
INSTRUCTIONS
- Sauté the aromatics:
Heat the olive oil in a large soup pot or Dutch oven over medium-high heat. Add the chopped onion and sauté for 2–3 minutes until softened and golden brown. - Add the vegetables and spices:
Stir in the carrots, garlic, and 1 teaspoon of salt. Cook for about 1 minute, until the garlic is lightly toasted. Sprinkle in the paprika, coriander, cumin, and black pepper, then add the tomato paste. Cook for another 30 seconds to enhance the flavors. - Combine lentils and liquids:
Add the red lentils, followed by the vegetable broth, coconut milk, and the remaining ½ teaspoon of salt. Bring the mixture to a boil, then cover and reduce the heat to a gentle simmer. Cook for 15–20 minutes, or until the carrots are very tender and can be easily mashed against the side of the pot. - Blend the soup:
Use an immersion blender to blend the soup to your desired consistency. Alternatively, transfer the soup in small batches to a blender, ensuring care when handling the hot liquid. Blend until mostly smooth. - Adjust seasoning and serve:
Taste the soup and adjust with additional salt and pepper as needed. Ladle into bowls and garnish with croutons, a drizzle of coconut milk, freshly chopped herbs, or a sprinkle of extra spices, if desired. - Store leftovers:
Allow the soup to cool completely before storing. Refrigerate for up to 4 days or freeze for up to 2 months.
Nutrition Information (per serving):
- Calories: 270
- Carbohydrates: 35g
- Protein: 10g
- Fat: 10g
- Saturated Fat: 5g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 4g
- Sodium: 745mg
- Potassium: 665mg
- Fiber: 13g
- Sugar: 7g
- Vitamin A: 14,378 IU
- Vitamin C: 11mg
- Calcium: 59mg
- Iron: 3mg
