Curried Carrot, Ginger and Red Lentil Soup

Name: Curried Carrot, Ginger and Red Lentil Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 yellow onion (diced); 2 cups carrots (diced); 2 large cloves of garlic (crushed); 1 tbsp fresh ginger (grated); 1 tsp curry powder; 1/2 tsp cumin powder; 1/2 tsp sweet paprika; 1 cup red lentils (rinsed); 6 cups vegetable broth; 1 tsp lemon zest (or orange zest); 1 handful of fresh cilantro (chopped); salt and pepper (to taste)

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This carrot, ginger and red lentil soup is the perfect cozy hug-in-a-bowl you need to warm you up on a cold day. Lightly curried, packed with protein-rich red lentils and also filled with wholesome vegetables, it makes for a filling soup you can easily make in under 30 minutes.

Overhead view on a white bowl containing a vegan carrot, ginger and red lentil soup garnished with fresh cilantro and chives. There is some bread on the side as well.

Here is one more soup for soup season! We are 'soup people' over here and eat them regularly, often without following a recipe, just to finish up the old veggies in the fridge.

We often make a Mexican bean and vegetable soup or a butternut squash red pepper soup for when we need something quick and easy and now this red lentil carrot soup will definitely be in a regular rotation in our house.

It is packed with amazing flavor, thanks to the ginger and curry powder, but it also makes for a nice comforting soup to warm you up on a cozy winter evening.

This soup is also very wholesome: rich in plant-based protein from the lentils plus, filled with fibers, which can help you feel full longer. The red lentils aren't there only for texture and nutrition, they bring amazing hearty flavors to the soup as well.

And one thing I love about this recipe is how easy it is to make, it is so straightforward!

Makes for an amazing recipe for meal-prep, it freezes well, and is a perfect tasty quick weeknight dinner. Also makes for delicious lunches to bring to work as it reheats well. Such a perfect soup for when feeling under the weather!

Let me know if you give it a try! ❤️

There is a hand that's dipping a piece of bread in a chunky carrot, ginger and lentil soup.

Why you will love this soup

Easy and quick, done in under 30 minutes!
Versatile and fool-proof.
Loaded with healthy and wholesome simple ingredients.
Fiber-rich and protein-packed
Filled with amazing flavor: just a hint of curry powder and cumin paired with fresh ginger, lots of garlic and a touch of lemon to brighten up the soup.
Stores well and easy to reheat: great for meal prep!
Dairy-free, naturally gluten-free and fully vegan.
High in vitamins and antioxidants
Great chunky and hearty soup consistency.
Low-in-fat and made without coconut milk.

Ingredients you'll need

Red lentils: you will need the small and gentle red/orange lentils for this recipe. They cook easily and quickly and lose some of their shape while simmering, which makes for a thick and satisfying texture.
Onions: first caramelized, they add lots of flavor to the soup. Can also use sweet Vidalia onion or shallots.
Carrots: you will need 2 cups of chopped carrots, which is about 3 large carrots. can also be swapped for sweet potatoes, they add color and a hint of sweetness.
Ginger: use fresh ginger root. Also, grate the ginger if possible as opposed to chopping as this soup isn't blended and you might not want to chew on a piece of ginger.
Garlic: yum, there is a lot of garlic in there!
Lemon: I love to add lemon zest to lighten up the flavor.
Spices: The soup isn't spicy, but super tasty, thanks to the rich and warm spices. A mix of curry, ground cumin and paprika is key here and will make the soup deeper in flavor.
Veggie broth: use a broth you know you really like its flavor. You can also make your own homemade vegetable stock!
Cilantro: added at the end, the leaves wilt slightly and add amazing flavor and color to the mostly orange soup. If you are not a fan of cilantro, then swap for fresh parsley (or even dill), or omit it altogether.

Showing are the ingredients needed to make this recipe.

How to make a carrot lentil soup recipe

You can whip up this recipe super quickly and without much effort.

Cook the vegetables

Start by cooking the onions and carrots until browned or even slightly caramelized in a large pot, about 5 minutes. You can first warm up a small amount of olive oil or simply add a few tablespoons of water as needed, just so the veggies don't burn.

Add the aromatics

Then, add the ginger, garlic and spices. Stir and let the aromatics toast slightly, about 1-2 minutes. It should get very fragrant. Don't let the garlic burn though, be ready to pour in some liquid if it gets a little too brown.

Simmer

Add the rinsed lentils, lemon zest and vegetable broth. Stir well to break up the clumps of lentils and cover. Let the soup come to a simmer and cook on medium heat until the lentils tenderize, about 15-20 minutes.

Adjust flavor/texture

Once the lentils are cooked, then taste to adjust salt and add more spices if needed. If you want your soup brighter, then feel free to add a splash of lemon juice.

Also, I like this soup as is, but you can easily make a blended soup out of this recipe, if that's what you are looking for. You can use an immersion blender to make it smooth or only blend some of it (just like I did with this leek and potato soup) to keep some texture.

In process picture: view on a large pot containing onion and carrots.

In process picture: view on a large pot with some vegetable and spices.

Cooking tips

Do NOT use ground powdered ginger for this recipe: you will need fresh ginger root. What I do is I buy extra ginger that I peel and store in a container in the freezer. That way, it stays fresh longer and I always have some ready to go. Once frozen, you won't be able to slice/chop it easily, simply grate it while still frozen using a lemon zester.
This is a coconut milk-free soup, but if you want, you can add some canned coconut milk to the soup to make it creamier or drizzle some over for a beautiful look when serving.
This soup makes enough for 3-4 portions, but you can make a big batch as it stores SO well. It is a recipe that's perfect to make ahead and amazing to include in your healthy meal-prep ideas.
Adjust the consistency of the soup by adding more broth at the end if too much moisture evaporates.

Close up on a bowl of vegan carrot, ginger and red lentil soup to show its hearty and chunky texture.

Serving suggestion

This soup is amazing served with garnishes!

You can top with bowl of soup with more fresh cilantro or parsley, but I also love this soup with chopped fresh chives.

Consider a generous amount of ground black pepper or red pepper flakes for a nice kick, or go for a drizzle of creamy coconut milk if you have some ready-to-go or a dollop of coconut Greek yogurt.

Serve also with lemon wedges so you can brighten up your bowl as needed.

This soup is great on its own as a complete meal since it is very hearty and satisfying, although you can also serve it with crusty bread, crackers, tortilla bread or healthy whole wheat dinner rolls.

If looking for a more filling meal, then pair it with sandwiches or salads, such as:

Variations and adds-on

This soup recipe is very versatile and you can easily make it your own. Here are a few ways to modify this soup:

Veggies: such as celery, cauliflower, green beans, potatoes, sweet potato, etc.
Protein: you can add even more plant-based protein, such as chickpeas or cannellini beans.
Creamy: as mentioned above, you can turn this soup into a creamy and silky potage by blending once the soup is all done. You can transfer to a standing blender and work in batches or use an immersion blender (stick blender) right into the pot.
Coconut: you can add a can of coconut milk (unsweetened), full fat or light, to add a creaminess and make the broth more rich in flavor.
Greens: add a handful of leafy greens, such as baby spinach or kale, for some bonus nutrients and more texture.
Spices: feel free to add your favorite spices when making this vegan soup. Garam masala, cayenne pepper or cumin seeds would also add a lot of flavor to your soup. Also, if you are not into ginger. then you can simply omit it!

Storage

The flavors of this soup intensify with time, as the aromatics diffuse into the broth while resting. I intentionally make it ahead for this reason.

Let the soup completely cool down first and then transfer into an airtight container. Keep in the fridge for up to 5 days.

To reheat, use the stove and warm up on medium heat until desired temperature. I also often simply use the microwave.

You can also freeze this soup for up to 3 months and let it thaw in the fridge overnight before reheating. I like to individually store them in separate containers, so I have some lunches ready to grab-and-go. This is a life saver on busy weeks!

Close up on a bowl containing a hearty carrot, ginger and red lentil soup with a spoon in the bowl as well.

FAQ's

Can I use green lentils instead?

You could, but red lentils are best for this recipe as they cook quicker and simply create a thicker broth as they gently break apart while simmering. If you choose to use other kinds of lentils, then you will likely need more broth and cook the soup for a little longer.

Do I need to soak the lentils first?

No, red lentils are delicate and cook very easily. No need to soak them!

Why do you recommend to rinse the red lentils first?

Simply to clean them, but also, rinsing them using a fine mesh colander will allow you to ensure there are no small pieces of rocks or debris within the lentils.

Which vegetable broth should I use?

You can use any kind of broth, but my recommendation is to use one that's high quality and that you know you already love the flavor. This soup is very 'brothy', which means you will 'taste the broth a lot', if that makes any sense. Try using a low in sodium kind of broth, so you can salt it the way you want.

Other vegan soups you might like

I hope you enjoy this vegan carrot red lentil soup recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!

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