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    Home » Recipes » Vegetarian & Vegan

    Jan 26, 2023 by Andrea· This post may contain affiliate links · 34 Comments

    Carrot and Lentil Soup

    Jump to Recipe

    Carrot soup is a classic recipe and one that everyone should have in their repertoire. This version sneaks in red lentils to add a boost of plant-based protein and fiber. Perfectly seasoned with fresh ginger, garlic and toasted cumin seeds, this soup is soon to become a new favorite.

    2 bowls of soup with spoons. Garnished with yogurt, parsley and cumin seeds. There are small dishes of garnishes on the side.

    If you enjoyed my Butternut Squash and Lentil Soup you are going to love this recipe! Red lentils are a perfect way to increase the protein and fiber in any soup and you won't even notice they are there! This might be the creamiest soup you've ever tried even though no cream or milk of any kind is used. There's a trick - adding a touch of baking soda to the simmering vegetables achieves a silky, smooth, restaurant quality texture without having to use cream or a strainer.

    If you are looking for more creamy vegetable soups try my Roasted Tomato Soup with Red Peppers or Broccoli Soup with White Beans.

    Jump to:
    • Why you will love this recipe
    • Ingredients and Substitutions
    • How to make this recipe
    • Expert Tips
    • Frequently Asked Questions
    • More Soup Recipes
    • 📖 Recipe
    • 💬 Comments

    Why you will love this recipe

    • It has the silkiest texture without the use of cream or a strainer.
    • Packed with protein and fiber.
    • Low in calories but will keep you satisfied for hours.
    • Even your kids will love it!
    • It uses easy to find ingredients and is perfect for cooking on a budget.
    • It's fast and easy to prepare and freezes perfectly.

    Ingredients and Substitutions

    all ingredients to make carrot and lentil soup laid out on a white background.

    Please refer to the recipe card below for a full list of ingredients and quantities.

    • Red lentils - dried lentils work perfectly as they take no time to cook and are less expensive then canned. However, canned can be substituted. Be sure to rinse well.
    • Fresh ginger - the ginger flavor is very mild in this soup so feel free to add more if you prefer more of a ginger punch. If substituting with ground ginger you will need ¼ tsp. Extra fresh ginger can be stored in the freezer and can be grated from frozen for future recipes.
    • White onion - yellow, Spanish onion, or leeks can be used instead. White onion just happens to be my go-to.
    • Vegetable broth - you can also use chicken stock or even water. If using water you may want to bump up the ginger, garlic, and spices to add extra flavor.
    • Baking soda is the secret ingredient that creates the silky, smooth texture of this soup. It's a small enough amount that you won't taste it at all.
    • Apple cider vinegar - adding a touch of vinegar balances out the sweetness of the carrots. White wine vinegar or rice vinegar can be substituted.
    • Toasted cumin seeds - if you only add one garnish I highly recommend the toasted cumin seeds. They are the bomb!

    How to make this recipe

    Please see full instructions in the recipe card below.

    1. Sauté onions until they are soft and "glassy".
    All ingredients but broth and baking soda are frying in a soup pot.

    2. Stir in the carrots, lentils, ginger, garlic, ground cumin, salt and pepper. Cook, stirring for 2 minutes.

    soup ingredients coming to a boil showing foam from the baking soda.

    3. Add the broth and baking soda. Stir and bring to a gentle simmer. The baking soda will foam up but will decrease as it cooks. Let simmer for 15 minutes or until carrots and lentils are soft.

    soup in blender before pureeing.

    4. Working in batches, transfer everything to a blender and blend until smooth.

    finished pot of pureed carrot soup.

    5. Transfer soup back to a pot and stir in apple cider vinegar. Taste and add salt and pepper as needed.

    Expert Tips

    • Adding a small amount of baking soda breaks down the structure of the carrots and lentils creating a very smooth texture when pureed.
    • Extra fresh ginger can be stored in the freezer and grated from frozen for future recipes.
    • If using a food processor to blend your soup be sure to only put in small amounts at a time to avoid overflowing.
    One bowl of soup with another off to the side. Small bowls of toasted cumin seeds and yogurt off to the side.

    Frequently Asked Questions

    Do lentils need to be soaked before adding to soup?

    One of the convenient things about lentils compared to beans is that they don't need to be soaked before cooking. Simply rinse well under cold water, drain and add right into your soup.

    Why is lentil soup good for you?

    Lentils are a plant-based protein powerhouse. Lentils contain approximately 18 grams of protein per cup (different types of lentils vary slightly in protein). They are also high in iron and fiber. Fiber rich foods are excellent for promoting gut health. Lentils are also an excellent source of B vitamins, magnesium, potassium, and zinc. Lentils are an excellent meat alternative.

    What mixes well with lentils?

    Lentils mix well with almost anything! They have a mild flavor and can be used in many dishes with any flavor combination. Try adding them to soups, stews, curries, stir-frys or as a salad topping.

    How long does carrot and lentil soup last in the fridge?

    This soup will last for 5 days in the fridge or 3 months in the freezer. Reheat on the stovetop on medium-low heat or in the microwave. Allow to cool completely before freezing and freeze in appropriately sized containers for convenience. To reheat from frozen, let thaw at room temperature, enough to empty it into a soup pot. Heat slowly until warm. Or microwave from frozen.

    More Soup Recipes

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    • single serving of soup in a ceramic bowl with a spoon, garnished with coconut milk and fresh cilantro.
      Butternut Squash and Lentil Soup
    • finished soup in a white bowl with antique spoon
      Spiced Spinach and Chickpea Soup
    • 2 white bowls of gazpacho garnished with diced bell peppers, cucumber, cherry tomatoes and parsley.
      Gazpacho Soup

    Tried this recipe? I would love it if you could leave a star rating ⭐️⭐️⭐️⭐️⭐️ and/or a comment below. You can also follow me on social media here on Facebook, Instagram, and Pinterest!

    Want to say thank you?

    📖 Recipe

    one bowl of carrot soup garnished with a swirl of yogurt, parsley and toasted cumin seeds.

    Carrot and Lentil Soup

    Adding lentils increases the protein and you won't even notice them in this silky, smooth carrot soup.
    5 from 29 votes
    Print Pin Rate Save Saved!
    Course: Soup
    Cuisine: All
    Prep Time: 20 minutes minutes
    Cook Time: 20 minutes minutes
    Servings: 6
    Calories: 252kcal
    Author: Andrea Mut
    Prevent your screen from going dark

    Ingredients

    • 2 tablespoon olive oil
    • 1 large white or yellow onion diced
    • 2 lbs carrots chopped
    • 1 cup red lentils rinsed well and drained
    • 2 cloves garlic minced
    • 2 teaspoon grated fresh ginger
    • ½ teaspoon ground cumin
    • 2 teaspoon salt
    • ½ teaspoon black pepper freshly ground
    • 4 cups vegetable or chicken broth, no or low-sodium
    • ½ teaspoon baking soda
    • 1 teaspoon apple cider vinegar

    Optional garnishes

    • Plain yogurt, sour cream, coconut milk
    • Toasted cumin seeds
    • Fresh parsley or cilantro
    • Cayenne pepper

    Instructions

    • In a large soup pot, heat oil over medium heat. Add onion and cook, stirring occasionally, for 5 minutes or until onions are soft and glassy.
      2 tablespoon olive oil, 1 large white or yellow onion
    • Stir in carrots, lentils, garlic, ginger, ground cumin, salt, and pepper and continue cooking for 2 more minutes.
      2 lbs carrots, 1 cup red lentils, 2 cloves garlic, 2 teaspoon grated fresh ginger, ½ teaspoon ground cumin, 2 teaspoon salt, ½ teaspoon black pepper
    • Add broth, and baking soda. Bring to a gentle simmer, cover and cook for 15 minutes.
      4 cups vegetable or chicken broth, no or low-sodium, ½ teaspoon baking soda
    • Remove from heat and, working in batches, transfer to a blender and blend to a smooth consistency.
    • Transfer back to a soup pot and stir in vinegar. Taste and add more salt and pepper if necessary.
      1 teaspoon apple cider vinegar
    • Serve garnished with optional toppings if desired.

    Notes

    Storage - This soup will last for 5 days in the fridge or 3 months in the freezer. Reheat on the stovetop on medium-low heat or in the microwave. Allow to cool completely before freezing and freeze in appropriately sized containers for convenience. To reheat from frozen, let thaw at room temperature, enough to empty it into a soup pot. Heat slowly until warm. Or microwave from frozen. 
    To make toasted cumin seeds - Heat a dry frying pan over medium heat. Add cumin seeds and cook, shaking the pan occasionally for 2 minutes or until the seeds start to jump and release their aroma.
    If using a food processor only add small amounts at a time to avoid overflow. A hand blender can be used but the texture will be less smooth. 
    Baking soda breaks down the fibers in the vegetables and lentils creating a silky, smooth texture when pureed. 
    Nutritional Facts are based on 1 ½ cups of soup and don't include any garnishes. They are only an estimate calculated using an online calculator. 

    Nutrition

    Serving: 1.5cups | Calories: 252kcal | Carbohydrates: 41g | Protein: 11g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1086mg | Potassium: 1025mg | Fiber: 14g | Sugar: 10g
    Tried this recipe?Mention @MyPocketKitchen or tag #mypocketkitchen!

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    Reader Interactions

    Comments

      5 from 29 votes (9 ratings without comment)

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    1. Linda says

      October 25, 2024 at 1:14 pm

      5 stars
      I love this soup…so creamy and the hint of ginger really makes it. I even splurged and bought an immersion blender as I’ll be making this soup often. Thanks Andrea!!

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      • Andrea says

        October 26, 2024 at 7:19 am

        Oh I love that! An immersion blender is a great tool to have. So happy you enjoyed the soup!

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    2. Deirdre Brady says

      October 24, 2024 at 7:16 pm

      5 stars
      Amazing recipe … I love all your work !!

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      • Andrea says

        October 25, 2024 at 7:11 am

        Thanks so much Deirdre! I’m so happy to hear that!

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    3. Knud Lunde says

      April 28, 2024 at 3:12 pm

      5 stars
      A wonderful soup, really tasty, and easy to make from your very good instructions. Thank you!

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      • Andrea says

        April 29, 2024 at 7:12 am

        Thank you so much Knud. I’m happy to hear you enjoyed it! Thank you for commenting 😊

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    4. Laura says

      November 28, 2023 at 4:58 pm

      5 stars
      Easy recipe, delicious, filling and nutrient dense. Will make again!!

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    5. Sharon says

      November 23, 2023 at 5:19 pm

      5 stars
      Delicious soup!! Tastes wonderful and has such a smooth and creamy texture without cream! Another hit Andrea!

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      • Andrea says

        November 24, 2023 at 7:44 am

        I'm so happy you enjoyed the soup and thank you for the comment!

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    6. Agustin J. Mut says

      September 26, 2023 at 8:57 am

      5 stars
      It is a great soup! Easy to make and very flavourful. I used my immersion blender and ended up with a very fine and creamy soup.
      Jose

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      • Andrea says

        September 26, 2023 at 6:03 pm

        I'm so happy you enjoyed it!

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    7. Janice says

      September 12, 2023 at 8:42 am

      5 stars
      This continues to be one of my favourite soups. It’s so flavourful, easy to make and cheap! Yum!

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      • Andrea says

        September 12, 2023 at 3:54 pm

        I'm so happy to hear you have been enjoying it! Thanks so much for commenting

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    8. Barbara says

      March 20, 2023 at 10:12 am

      5 stars
      Really enjoyed. Will make again. Always look forward to your recipes.

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    9. Elissa says

      March 04, 2023 at 5:51 pm

      5 stars
      I LOVE this soup!! It’s now on my regular rotation!! Thanks Andrea!

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      • Andrea says

        March 05, 2023 at 7:26 am

        My pleasure! So happy you enjoyed it!

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    10. Sue Cratchley says

      February 11, 2023 at 7:58 pm

      5 stars
      I have now made this soup 4 times family keep requesting it 👍a new favourite. Thank you

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      • Andrea says

        February 13, 2023 at 7:48 am

        How wonderful! I'm so happy everyone is enjoying the soup!

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    11. Daisy Richer says

      February 11, 2023 at 2:18 pm

      5 stars
      Loved this one too! Thanks Andrea.
      I hate to cook but I always want to eat healthy, enjoy what I'm eating and not spend too much time preparing. Your recipes give me all of that 🙂

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      • Andrea says

        February 13, 2023 at 7:47 am

        That is the best compliment Daisy! I'm so happy my recipes are giving you all that you need.

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    12. Heather says

      February 10, 2023 at 9:30 am

      5 stars
      Great soup recipe loaded with flavour! The cumin really takes it up a notch. Thanks. Very filling. I’m really enjoying your site. Trying your creamy brussel sprouts with prosciutto tonight 😋

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      • Andrea says

        February 11, 2023 at 8:02 am

        I'm so happy you enjoyed it Heather! Thanks for commenting!

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    13. Darlene McKenzie says

      February 08, 2023 at 12:54 pm

      5 stars
      Great soup made with ingredients I had in the house. Loved the expert tip using baking soda to break down the vegetables. I will make it again.

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    14. Terri says

      February 07, 2023 at 7:21 pm

      5 stars
      A hit with me and my husband. A bit less with the kids, but they still ate it. 🙂 Very filling! Love your recipes!

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    15. Jen Mendoza says

      February 04, 2023 at 2:30 pm

      5 stars
      This is another hit Andrea! You are so right about the baking soda! Delicious!!! Thank you! Thank you! Thank you! Soup is my favourite food and this is easy and flavourful!

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    16. Virginia Samuel says

      January 30, 2023 at 7:41 pm

      5 stars
      Great!

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    17. Sue Cratchley says

      January 29, 2023 at 1:32 pm

      5 stars
      Andrea thank you this is another keeper. I love this soup! You are so talented with flavours. Sue

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    18. Sharon Van Dyke says

      January 29, 2023 at 1:14 pm

      Hi Andrea, could I use regular lentils if I didn’t have red?

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      • Andrea says

        January 29, 2023 at 4:27 pm

        Yes you can but they may just take a bit longer to cook. Just make sure they are nice and soft. Let me know how it turns out!

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    19. Michelle says

      January 29, 2023 at 1:02 pm

      5 stars
      Once again Andrea , you nailed this! Honestly, I only make your soups-always the best! Keep it up!!
      Michelle

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      • Andrea says

        January 29, 2023 at 4:28 pm

        Thanks so much Michelle! I'm so happy you are enjoying the soups! 🤗

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    20. Jeanine Baker says

      January 29, 2023 at 11:48 am

      5 stars
      Hi Andrea,
      Made this delicious soup this morning...wow, love it!
      I used my immersion blender, (because I was too lazy to use my regular blender 😉), and other than a few spots on my glasses it came out silky smooth.
      Tomorrow when I serve it at lunch I will add the toasted cumin, and a dollop of sour cream.
      Thank you once again for another great recipe!
      Jeanine

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      • Andrea says

        January 29, 2023 at 11:52 am

        Im so happy you enjoyed it and thanks for commenting!

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    21. Joan B says

      January 28, 2023 at 12:12 pm

      5 stars
      delish! so easy to make
      thanks again Andrea... another successful recipe

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    Andrea from My Pocket Kitchen

    Hello and welcome to My Pocket Kitchen! I'm Andrea, a professionally trained Chef & Pastry Chef . Here you will find easy, step by step recipes that are packed with wholesome, nutrient rich ingredients. Hope you have fun! Read More…

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    2 bowls of carrot and red lentil soup garnished with a swirl of yogurt and fresh parsley.
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