Carrot and Lentil Soup

The rain was hitting my kitchen window so hard last Tuesday that I almost ordered takeout, but then I remembered those carrots sitting in my crisper drawer from the weekend farmers market. Something about dreary weather makes me crave vibrant food, like my plate needs to compensate for the gray outside. I ended up making this soup on a complete whim, throwing in whatever spices I could reach from the top shelf, and my roommate walked in asking what smelled so incredible. That first bowl was steaming hot, ridiculously orange, and somehow exactly what I needed.

I made a massive batch of this for my sister when she was recovering from surgery last month, and she texted me three days later asking if I had another batch hidden somewhere. Shes not typically a soup person, but something about the warmth and how filling it is without being heavy won her over completely. Now she requests it every time she visits, and Ive started keeping red lentils stocked specifically for those occasions.

Ingredients

• Carrots: 500 g peeled and sliced, because fresh carrots bring natural sweetness that canned versions never achieve
• Onion: 1 medium chopped, this builds the foundational flavor that everything else rests upon
• Garlic: 2 cloves minced, dont be shy with it since garlic mellows beautifully into the soup
• Celery: 1 stalk chopped, it adds this subtle background note that people notice but cant quite identify
• Red lentils: 150 g rinsed thoroughly, these cook down faster than green lentils and create the creamiest texture
• Vegetable stock: 1 liter of good quality stock makes or breaks the final flavor
• Coconut milk: 400 ml optional but creates the most luxurious finish if you want something richer
• Ground cumin: 1 teaspoon gives it that warm earthy base
• Ground coriander: 1/2 teaspoon adds citrusy brightness that cuts through the sweetness
• Ground turmeric: 1/2 teaspoon for color and subtle anti inflammatory benefits
• Chili flakes: 1/4 teaspoon optional but adds this gentle warmth at the back of your throat
• Salt and pepper: to taste, and remember that homemade stock needs less salt than store bought
• Fresh herbs: coriander or parsley for that pop of color and freshness on top

Instructions

Build your flavor foundation:

Heat a splash of olive oil in your large pot over medium heat, then sauté the onion, garlic, and celery for 4 to 5 minutes until theyre softened and fragrant, stirring occasionally so nothing catches.

Give the carrots a head start:

Add those sliced carrots and cook for another 3 minutes, letting them soften slightly and start to sweeten up.

Wake up the spices:

Stir in the cumin, coriander, turmeric, and chili flakes and cook for just 1 minute until they become incredibly fragrant, which happens fast so keep it moving.

Bring it all together:

Pour in the rinsed lentils, vegetable stock, and coconut milk if youre using it, bring everything to a boil, then reduce heat and let it simmer uncovered for 25 to 30 minutes until the carrots and lentils are completely tender.

Choose your texture:

Remove from heat and use an immersion blender to puree until completely smooth, or leave it slightly chunky if you prefer more texture in every spoonful.

Final seasoning:

Taste and add salt and pepper as needed, then ladle into bowls and finish with fresh herbs and that swirl of yogurt or coconut cream if you want to make it feel special.

Pinterest

This soup has become my go to when friends need bringing meals, because it travels well, reheats perfectly, and feels like a hug in a bowl. Theres something about the vibrant orange color that seems to brighten everyones mood before they even take that first spoonful.

Make It Your Own

Ive discovered that swapping half the carrots for sweet potatoes creates an even richer, more complex sweetness that works especially well in colder months. Sometimes I add a fresh grated ginger along with the garlic when I want something that feels a little more invigorating, especially during flu season when my body seems to crave that extra kick.

The Bread Question

Honestly, this soup deserves something for dipping, and crusty sourdough is my absolute favorite for soaking up every last drop. Toasted naan works beautifully if you want something more traditional, and during summer I love serving it alongside a simple green salad with a sharp vinaigrette that cuts through the creaminess.

Storage And Meal Prep Magic

This soup keeps in the refrigerator for up to five days and actually tastes better on day two or three when the flavors have had time to really mingle and deepen. I freeze individual portions in freezer safe containers for those nights when the thought of cooking is just too much, and it reheats beautifully either on the stove or in the microwave with a little stir halfway through.

• Let the soup cool completely before freezing to prevent ice crystals from forming
• Leave space at the top of containers because liquids expand when frozen
• Thaw overnight in the refrigerator rather than on the counter for food safety

Pinterest

There are few things more satisfying than watching someone take that first spoonful and immediately relax into the chair. This soup has that effect on people, and I hope it brings that same comfort to your kitchen too.

Recipe FAQs

→ Can I use green or brown lentils instead of red lentils?

Red lentils work best because they break down during cooking, creating a naturally creamy texture. Green or brown lentils hold their shape and will result in a chunkier soup with separate lentils rather than a smooth puree. If using other varieties, you may need to extend cooking time by 10-15 minutes.

→ How long does this soup keep in the refrigerator?

This soup stores beautifully for 4-5 days in an airtight container in the refrigerator. The flavors actually develop and intensify overnight, making it an excellent meal prep option. Reheat gently on the stovetop, adding a splash of water or stock if it has thickened too much.

→ Can I freeze this soup?

Yes, this freezes well for up to 3 months. Cool completely before transferring to freezer-safe containers, leaving some space for expansion. Thaw overnight in the refrigerator and reheat on the stovetop. Note that if using coconut milk, the texture may change slightly after freezing but will still be delicious.

→ What can I substitute for coconut milk?

For a lighter version, simply use additional vegetable stock instead of coconut milk. Heavy cream, half-and-half, or cashew cream work as alternatives for richness. Coconut milk adds subtle sweetness and creaminess while keeping it vegan, so choose based on your dietary preferences and taste preferences.

→ Do I have to blend the soup?

Not at all. Blending creates a smooth, restaurant-style texture, but leaving it chunky is perfectly fine and adds rustic appeal. You could also blend just half the soup and stir it back into the pot for the best of both textures—some body with still-visible pieces of carrots and lentils.

→ How can I add more protein to this soup?

While lentils already provide 9g of protein per serving, you can boost it by serving with a dollop of Greek yogurt, adding a can of chickpeas during simmering, or stirring in cooked quinoa at the end. For meat eaters, shredded chicken or crispy pancetta make excellent toppings.