This easy one-pot carrot and lentil soup comes together in about 35 minutes, using just a few simple and wholesome ingredients. It's cozy, flavorful, healthy, and perfect for a weeknight dinner.
On those days when your stomach yells, 'feed me, now!' and your energy shouts, 'but make it easy!' we like to turn to this healthy and easy carrot and lentil soup.
This is a nod to my mom's red lentil soup - a simple, wholesome recipe she made often because she prioritized wholesome meals. It's the most requested soup in my house now, and I'm honestly proud to carry it on. I've tried plenty of lentil soups, even at restaurants, but this one is still the best, just the way she made it.
We call it "sicky soup" around here. It's light, comforting, and just hits the spot when you're feeling under the weather. I also whip it up anytime one of us comes home from traveling and is craving something warm, wholesome, and homemade.
This soup is delicious served with a slice of crusty bread, garnished with fresh herbs, a drizzle of olive oil, or Lemon Pistachio Gremolata, which I also dollop on top of my Vegetable Stew and Dumplings.
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Why You'll Love This Soup
- This is a one-pot meal, making it incredibly easy to prepare.
- It's made with easy-to-find ingredients, and it is budget-friendly.
- Red lentils are one of the fastest-cooking types of lentils and don't require presoaking. Plus, they are high in protein and fiber, and low in fat.
- This soup is perfect for batch cooking. Most of the effort is up front, then it just simmers away on the stove.
- Whether you're vegan, vegetarian, gluten-free, or just a soup lover looking for a cozy, wholesome meal, this red lentil soup with carrots delivers.
Ingredients
Here's everything you'll need to make this delicious, healthy vegan soup. See the recipe card for quantities.
- Onions - Use a yellow or white onion for the best flavor.
- Garlic - There is something special about fresh garlic in this dish. Fresh garlic has a more complex flavor profile than garlic powder, so I suggest not substituting it for the best flavor.
- Vegetable-based paste - I use Better Than Bouillon's Vegetable Concentrated Base Paste. I can control the depth of flavor I want much more easily than with a carton of broth. Alternatively, substitute the water and the vegetable paste called for in the recipe card with 7 cups of homemade or store-bought vegetable broth.
- Lemon zest and lemon juice - Don't skip this ingredient. It really livens up the taste. And if you love lemon and lentil combo, you've got to try Lemony Brown Lentil Soup.
- Red Lentils - New to red lentils? Don't worry - I've got a quick guide to everything you need to know about red lentils.
Variations
One of the things I love about this soup is that it is delicious with just a few simple vegetables like onions and carrots. However, here are some variations:
- Sauté chopped celery along with the onions. Add some kale or spinach at the end for an extra nutritional boost.
- Add diced jalapeño peppers or red pepper flakes for a spicy kick.
- I love this soup with potatoes, sweet potatoes, and/or zucchini. I like it so much that I debated whether to include it in the recipe instead of carrots. Note: You may need to add a ¼ to ½ cup more water or veggie broth if you add more volume of vegetables.
How To Make Carrot and Lentil Soup
This dairy-free soup is straightforward to make and is great for batch cooking throughout the week. See the printable recipe card for details.
Step 1: Sauté Aromatics - Heat olive oil in a large pot over medium heat. Add chopped onions and garlic and cook until the onions are soft and translucent.
Step 2: Toast the Spices - Sprinkle in the cumin, paprika, and cayenne. Stir and let them bloom for about 30 seconds to 1 minute.
Step 3: Add Tomato Paste - Push the onions to the edges and add tomato paste to the center. Sauté until it deepens in color, about 2 minutes, then mix everything together.
Step 4: Boost with Veggie Paste - Add the vegetable base paste to the center, sauté for an additional minute, then stir everything together.
Step 5: Toss in Veggies - Add the chopped carrots and stir to coat everything with the flavorful base.
Step 6: Pour & Simmer - Pour in the water and stir in the rinsed red lentils. Bring the mixture to a boil, stirring occasionally to prevent sticking.
Step 7: Cover & Cook - Once boiling, reduce the heat to a simmer, cover, and cook for 20-30 minutes, or until the lentils and carrots are tender.
Step 8: Finish & Serve - Stir in salt, pepper, lemon zest and juice, and parsley (or cilantro).
Top Tips
- Don't skip adding zest and lemon juice. This carrot and lentil soup bursts with fresh flavor, enhanced by a hint of lemon and its zest. In fact, I recommend always zesting a little lemon anytime a recipe calls for lemon juice-it takes it up a notch.
- If lentils have earned a "tooty fruity" reputation in your kitchen, don't worry. To reduce gas, try soaking your lentils for 3-4 hours before cooking. And here's an additional tip: eating more lentils can help! Yep, it's like a gassy boot camp for your gut. The more you chow down, the more your microbiome adjusts, and eventually, less gas is the reward.
- If you're ready to turn your digestive system into a lentil-loving pro, check out 20+ Delicious Vegan Red Lentil Recipes and let the gut training begin!
What Goes with Lentil Soup?
- Serve this carrot and lentil soup with a slice of crusty bread - my favorite way to eat it.
- Serve over some soft white jasmine rice - hubby's favorite way to eat it.
- Pair the soup with a side salad for a refreshing and light contrast. Try this Vegan Greek Pasta Salad, Vegan Caesar Salad, or Mediterranean Cucumber Tomato Salad.
- Top the soup with a dollop of plain vegan yogurt for a creamy addition.
- Garnish the soup with mint instead of parsley or cilantro.
Carrot & Lentil Soup FAQS
Yes, you can make carrot and lentil soup ahead of time and store it in the refrigerator for up to five days. You may need to add some water or broth to thin it out when reheating because the lentils soak up the liquid.
Yes. It freezes beautifully because red lentils break down, creating a creamy texture that holds up well in the freezer. Allow it to cool completely, then portion it into freezer-safe containers or bags and freeze for up to 3 months. When you're ready to eat, thaw it in the fridge overnight or reheat gently on the stove. You may need to add a splash of water or broth when reheating, as it thickens slightly in the freezer.
Red lentils are naturally creamy, slightly sweet, and cook up quickly without any soaking. Unlike green or brown lentils, they break down as they simmer, which gives this soup some texture without needing cream or thickeners. If you're new to cooking with them, check out my quick guide to red lentils for tips on how to store, cook, and use them in all kinds of cozy meals.
Got a minute? I'd love for you to dive into the comments and rate this easy Carrot and Lentil Soup. Your feedback is invaluable-did you love it? Did you make any fun twists? Please let me know how my directions worked for you, so I can continue to improve, my recipes.
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Carrot and Lentil Soup
Equipment
- Lodge cast iron pot optional; any medium to large pot will do
Ingredients
- 1 tablespoon olive oil
- 1 medium onion chopped
- 4-5 cloves garlic minced
- 1 ½ teaspoons cumin
- 1 ½ teaspoons paprika
- ½ teaspoon cayenne
- 1 tablespoon tomato paste
- 2 tablespoons vegetable base paste such as Better than Boullion
- 7 cups water
- 2-3 large carrots
- 1 ½ cups red lentils
- 1 teaspoon salt
- ¼ teaspoon pepper
- 1 teaspoon lemon zest (sub with lime)
- 2 tablespoons lemon juice (sub with lime)
- ¼ cup chopped cilantro or parsley
Instructions
- Heat: In a large pot, heat olive oil over medium heat. Add chopped onions and garlic and sauté until onions are translucent.
- Saute: Add cumin, paprika, and cayenne. Stir until fragrant, about 30 seconds to 1 minute.
- Caramelize: Caramelize: Move the onion mixture to the edges until you have a clear spot in the middle of the pot. Add tomato paste and sauté until caramelized, about 2 minutes and slowly incorporate it with the onion mixutre. If necessary, add a little broth or water to scrape and remove any dark bits on the bottom of the pot. This is all flavor.
- Flavor: Do the same with the vegetable base paste-add it to the center and sauté for about a minute. This quick step wakes up its flavor and builds a rich base for the soup.
- Boil: Add the carrots and mix well to incorporate. Then add the water and lentils. Mix until combined. Bring to a boil. While it is coming to a boil, be sure to stir a few times to prevent the lentils from sticking to the pot. After coming to a boil, reduce the heat to a simmer.
- Simmer: Cover the pot and simmer for 20-30 minutes until the lentils and carrots are tender.
- Season: Turn off the heat. Season with salt, pepper, lemon zest and lemon juice. Add the chopped cilantro or parsley and stir.
- Garnish: Serve with lemon wedges.
Sairica says
I'm working my way through your recipes and loving them all for being so healthy, affordable, delicious and easy to make. This one is my daughter's favourite. We don't have Better than Boullion here, so I used concentrated Italian stock cubes (Dado vegetale) and they work fine. The lemon zest at the end does make all the difference and if you make a big batch and leave it in the fridge a couple of days it just gets better and better.
Regi Pearce says
Oh my goodness, you just made my day! I love hearing that you’re cooking your way through the recipes, and even better that your daughter has a favorite. The Dado vegetale swap sounds perfect. And yes, that little hit of lemon zest is pure magic, right? I totally agree and I also agree that soups are like fine wine, they only get better with a little time in the fridge. Thank you so much for sharing this with me! Funny enough, I’m actually making a big pot tomorrow to take up to my daughter at college. She specifically requested red lentil soup!
Madison Pearce says
This is my new favorite soup of all time!
Regi Pearce says
That's amazing to hear! Knowing it's your new favorite soup of all time is the best kind of compliment. Thank you so much for sharing your love for it so I'll make it for you more often!