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 under 30 minutes.
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.
But this carrot, ginger and red lentil soup is definitively better than a 'use up your veggies' kind of soup. It is packed with flavor, thanks to the ginger and curry powder, but also, it 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. I usually have lots to say about my recipes, but this one really is a straightforward one. Great for meal-prep, freezes well, tasty quick weeknight dinners and makes for delicious lunches to bring to work as it reheats well. Such a perfect soup for when feeling under the weather!
Things to love about this soup
- Easy and quick, done under 30 minutes!
- Versatile and fool-proof.
- Loaded with healthy ingredients.
- Filled with amazing flavor: hint of curry 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.
- Great chunky and hearty 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: can also swap 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 spices. A mix of curry, cumin and paprika is key here and will make the soup deeper in flavor.
- Veggie broth: use a broth you know you really like as this soup is very 'brothy'.
- 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).
How to make it
Cook the vegetables
Start by cooking the onions and carrots until browned or even slightly caramelized, about 5 minutes or so (oh hello flavor). You can first warm up a small amount of oil or simply add a few tablespoons of water as needed, just so the veggies don't burn.
Roast 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 are tender, 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 also 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.
Watch how to make it
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.
- I wanted a coconut milk-free soup, but if you want, you can add some 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. I recommend you make more as it stores SO well. It is a recipe that's perfect to make ahead and amazing to include into your healthy meal-prep ideas.
Serving suggestion
Making a small extra effort to plan for garnishes can make a huge difference when serving soups.
Top with more fresh cilantro, 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 coconut milk if you have some ready to go. Serve with lemon wedges so you can brighten up your bowl as needed. A sprinkle of hemp seeds add texture, but also extra protein.
To accompany your soup, serve it with crackers or healthy whole wheat dinner rolls too.
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 to an air-tight 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!
FAQ's
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 kind of lentils, then you will likely need more broth and cook the soup for a little longer.
No, red lentils are delicate and cook very easily. No need for soaking them.
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.
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
- Cheesy broccoli soup
- Ramen miso soup
- Squash and red pepper soup
- Leek and potato soup with cauliflower
- Spinach and potato soup
I hope you enjoy this vegan 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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Curried Carrot, Ginger and Red Lentil Soup
Ingredients
- 1 yellow onion - diced
- 2 cups carrots - diced
- 2 large cloves of garlic - crushed
- 1 tbsp fresh ginger - grated
- 1 tsp curry powder
- ½ tsp cumin powder
- ½ 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
Instructions
- In a large pot, start by cooking the onion with the carrots on medium-high heat until browned. Use a small amount of oil or water to prevent the veggies from burning.
- Then, add the garlic, ginger and spices and let them toast by stirring constantly for about 1-2 minutes (it should get very fragrant).
- Add the lentils, lemon zest and broth, stir and bring to a simmer. Cover and let it simmer on low-medium heat for about 15-20 minutes or until the lentils are cooked through.
- Add the cilantro, taste and adjust seasoning (add more salt if needed and some lemon juice of desired). You can also use an immersion blender if you would prefer a smoother texture. Serve warm, enjoy!
Video
Notes
- The leftovers are amazing as the flavors intensify with time. Don't hesitate to make it ahead or even make more to have leftovers. Store cooled down leftovers in an air-tight container for up to 5 days in the fridge or up to 3 months in the freezer.
- 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.
- I wanted a coconut milk-free soup, but if you want, you can add some 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. I recommend you make more as it stores SO well. It is recipe that's perfect to make ahead and amazing to include into your meal-prep ideas.
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