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    BLANK » Recipe Index » Soups

    Carrot and Red Lentil Soup (Vegan, Paleo + Gluten Free)

    Last Updated March 16, 2022. Published February 27, 2020 By Charla 26 Comments

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    This vegetable and legume based soup only takes 5 minutes to prep using a handful of pantry ingredients

    A thick and creamy vegan legume based soup generously infused with ground coriander spice. This low fat gluten free soup has a 5 minute prep time and comes together quickly with minimal effort. It's perfect for meal prep lunches and freezer meals. Full of flavor, it also makes a great appetizer.

    This vegetable and legume based soup only takes 5 minutes to prep using a handful of pantry ingredients

    Soup served in a white bowl

    While winter is still at it's peak, many of you are probably seeking some comfort food. I love comfort food because it keeps my tummy full and mood content.

    However, soup is a sad reminder of how cold the weather is outside. Therefore, in a sense I feel this notion is a catch 22. Well regardless of how I or yourself may feel, winter is here. Unless you live in a hot and sunny environment.

    If you are feeling the need for comfort food recipes, be sure to check out my Jamaican Beef Stew and Vegan Sweet Potato Mac and Cheese.

    Lentils, particularly red ones because they disintegrate rather quickly, work well in pureed soup. They have a slightly nutty flavor to them and have a slightly spicy aroma.

    On the other hand, carrots are thick when pureed with a slightly sweet taste. These two main ingredients work so well together.

    The Taste of the Soup

    One of the core reasons why this duo works so incredibly well together is flavour and texture. Adding a teaspoon of ground coriander to the mix equates to food heaven.

    Just the warmth alone will tantalise your taste buds.

    Ultimately, I would describe this recipe as subtly sweet with warmth and a protein powerhouse to boot. Who said you need meat to load up on protein, eh?

    Ingredients You Will Need

    ingredients for the soup

    • Red lentils: Red lentils cook really quickly and there is no need to soak them unlike green lentils. They are a great source of protein for this vegan soup.
    • Carrots: Chunky carrots work best of this recipe and 3 should do the job!!
    • Coriander: Ground coriander adds a wonderful nutty flavor to this soup and I like to serve the soup with some coriander leaves for freshness.
    • Onion: Yellow onions are best to use because they are sweeter in taste.
    • Vegetable stock: To keep this soup vegan I used my very own homemade vegetable stock, but you can use chicken if that's what you have. You can use a low sodium vegetable stock to reduce the amount of sodium in the recipe.
    • Almond milk: I use almond milk as it has a quite neutral taste add makes the soup wonderfully creamy. Oat milk would also work well and if you don't need to make this soup vegan, you can use half and half.
    • Chili, salt and pepper: To taste
    • Coconut oil: Use for sauteing. You can use a vegetable or olive oil as well.

    How to Make Carrot and Red Lentil Soup

    steps 1-2 saute onions and adding stock to saucepan

    • Melt the coconut oil in a large saucepan and proceed to saute the onion until translucent (picture 1).
    • Add the lentils, carrots, vegetable stock and almond milk to the large saucepan and bring to a rolling boil (picture 2)

    • Reduce the heat to low-medium, stir and season with salt, pepper, ground coriander and chilli (picture 3-4)
    • Stir once more time before covering the saucepan with the lid then simmer for 20 minutes. During that time the carrots and legume will start to break down and soften.
    • Remove the pan from the stove.

    steps 5-6 pureeing the soup

    • If using a high speed blender, carefully and very slowly pour the ingredients into the blender. Be mindful of any hot splash back. Work in batches if required and puree into a smooth consistency. (picture 5-6)
    • For an immersion blender, you can puree everything by hand in the same cooking pan.

    Frequently Asked Questions

    Can You Make Red Lentil Soup Ahead of Time?

    Soups are a great food if you are looking to batch cook or meal prep. Let the soup cool to room temperature and transfer it to an airtight container, it will keep in the fridge for up to 5 days.

    The soup will also freeze in the same way for up to 3 months. Leftover soup can be reheated in the microwave or on the stovetop.

    Notes and tips

    • Suitable for vegans and gluten free lifestyles.
    • This is a freezer friendly recipe.
    • Cook the soup in a heavy bottom pan. It will hep to distribute the heat more evenly and you are less likely to get hot spots which can burn the soup.
    • You can use an immersion blender or stand blender to blend the soup. If you use a stand blender, blend it in batches and be careful as it will be very hot.
    • Blend the soup to your taste. When I made this soup, I pureed everything into a smooth consistency but you can pulse - stop and start if you like yours chunky.
    • Before serving the soup, season it to your taste. Due to the generous use of stock, I didn't measure the amount salt and pepper I used, I added what I needed accordingly to my preference so please feel free to do the same.

    Close of the soup with topped with herb

    Other Vegan Soup Recipes You May Like

    • Callaloo Soup
    • Cuban Black Bean Soup
    • Spicy Cabbage Detox Soup 
    • Vegan Split Pea Soup
    • Crema de Malanga (Taro Soup)

    Trinidad Corn Soup

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    soup in a white soup on a side dish

    Carrot and Red Lentil Soup

    Vegan, gluten free, dairy free soup, so delicious!
    4.89 from 9 votes
    Print Pin Rate
    Course: Lunch
    Cuisine: Asian
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Servings: 4 servings
    Calories: 183kcal
    Author: Charla

    Ingredients

    • 2 tablespoon coconut oil/olive oil
    • A medium onion chopped
    • ¾ cup of red lentils rinsed
    • 3-4 medium sized carrots sliced and peeled (equal to 3 cups worth, heaping)
    • ⅓ cup of almond milk
    • 4 ½ cups of vegetable stock (1 litre) see post of recipe link
    • 1 teaspoon ground coriander
    • ⅛ teaspoon of chilli flakes
    • salt and black pepper to taste
    US Customary - Metric

    Instructions

    • Melt the coconut oil in a large saucepan and proceed to saute the onion until translucent.
    • Add the lentils, carrots, vegetable stock and almond milk to the large saucepan and bring to a rolling boil.
    • Reduce the heat to low-medium, stir and season with salt, pepper, ground coriander and chilli.
    • Stir once more time before covering the saucepan with the lid then simmer for 20 minutes. During that time the carrots and legume will start to break down and soften.
    • Remove the pan from the stove.
    • If using a high speed blender, carefully and very slowly pour the ingredients into the blender. Be mindful of any hot splash back. Work in batches if required and puree into a smooth consistency.
    • For an immersion blender, you can puree everything by hand in the same cooking pan.
    • Serve accordingly

    Notes

    • Suitable for vegans and gluten free lifestyles.
    • This is a freezer friendly recipe.
    • Cook the soup in a heavy bottom pan. It will help to distribute the heat more evenly and you are less likely to get hot spots which can burn the soup.
    • You can use an immersion blender or stand blender to blend the soup. If you use a stand blender, blend it in batches and be careful as it will be very hot.
    • Blend the soup to your taste. When I made this soup, I pureed everything into a smooth consistency but you can pulse - stop and start if you like yours chunky.
    • Before serving the soup, season it to your taste. Due to the generous use of stock, I didn't measure the amount salt and pepper I used, I added what I needed accordingly to my preference so please feel free to do the same.

    Nutrition

    Calories: 183kcal | Carbohydrates: 28g | Protein: 10g | Fat: 4g | Saturated Fat: 3g | Sodium: 137mg | Potassium: 509mg | Fiber: 12g | Sugar: 4g | Vitamin A: 7675IU | Vitamin C: 6mg | Calcium: 69mg | Iron: 3mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
    « Crispy Oven Baked Prawn Fritters (Gluten Free)
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    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Robert Perkoski

      January 24, 2023 at 5:54 am

      I liked it but the carrot flavor was a bit heavy. Next time, I will pull back on the amount of carrots and increase the red lentil - again not by much but enough so the carrot isn't so dominant.
      Also, adding a bit of heat to it does certainly help - great idea.

      Reply
      • Charla

        January 24, 2023 at 7:37 am

        Hi Robert, thank you for your feedback and giving the recipe a try.

        Reply
    2. Ronnie Starr

      December 31, 2022 at 6:07 pm

      Tried the recipe last night for dinner. So easy to make and super delish!
      Thank you!!

      Reply
      • Charla

        December 31, 2022 at 6:08 pm

        Yay! Thanks for the positive feedback Ronnie.

        Reply
    3. Marie

      March 24, 2019 at 6:33 am

      4 stars
      I love this soup and have been making something very similar for many years, but due to old age I had forgotten the recpie. Many thanks! Try it with thick cut home made bread for a really filing warming meal

      Reply
      • Charla

        March 24, 2019 at 2:28 pm

        You are most welcome. I bet the soup will pair nicely with your homemade bread.

        Reply
        • Erica

          October 02, 2021 at 8:30 pm

          Hi, I think I'm missing where the onions get added? Thank you, looking forward to trying this.

          Reply
          • Charla

            October 02, 2021 at 8:51 pm

            Hi Erica, they are added at the beginning, they need to be sauteed first of all. Please refer to the pictures as reference and also step 1. I hope that helps and I hope you enjoy the soup when you make it 🙂

            Reply
            • Cheryl

              March 16, 2022 at 8:57 pm

              Hi Charla I refer to the pictures and your note above you indicate to saute the onions until translucent and then you say to set them aside. but you never say where they get added to the rest of the recipe. The onions start in a frying pan and the carrots and lentils are in a large stock pan so the onions are left out of the instructions for the recipe. Please advise when they get added to the rest of the soup. Thank you

            • Charla

              March 16, 2022 at 9:42 pm

              Hi Cheryl, please accept my apologies, brilliant observation on your part. You can saute the onions in the saucepan (assuming it is non stick) rather than use a frying pan. Since first posting this recipe, I have revised a few things that haven;t been reflected in the recipe post (there's no need to set the onions aside). You can cook everything in one saucepan, once again so sorry and thank you for reaching out to me!

    4. Mark Frecknall

      February 27, 2018 at 3:24 pm

      5 stars
      Tried this today in the snow ? absolutely delicious - Thankyou

      Reply
      • Charla

        February 27, 2018 at 3:41 pm

        Thank you so much Mark 😉

        Reply
    5. Kelly Mahan

      February 06, 2018 at 11:41 am

      5 stars
      Oh wow, this looks super yummy! I really wanna try it, with the cold weather, this will be amazing!

      Reply
      • Charla

        February 06, 2018 at 11:52 am

        It is so comforting Kelly. I promise you will enjoy it and thank me later 😉

        Reply
    6. Julianne Meyers

      January 29, 2018 at 2:33 pm

      5 stars
      I had a vegan carrot soup in London I have wanted to try making at home, I can't wait to try your recipe and see how it compares.

      Reply
      • Charla

        January 30, 2018 at 1:28 pm

        Awesome Julianne. Feedback is always encouraged 😉

        Reply
    7. Lisa Huff

      January 29, 2018 at 2:20 pm

      5 stars
      I so need this today! Perfect comfort food. I really need to buy lentils more often. Thanks for the inspiration!

      Reply
      • Charla

        January 30, 2018 at 1:27 pm

        You are welcome Lisa

        Reply
    8. Tania | Fit Foodie Nutter

      January 29, 2018 at 1:57 pm

      Such a vibrant colour there Charla! Soup is the best way to warm up on these cold winter days. Yours looks delicious x

      Reply
      • Charla

        January 29, 2018 at 1:58 pm

        Thank you so much Tania

        Reply
    9. Demeter

      January 29, 2018 at 1:43 pm

      5 stars
      Agreed, this cold weather definitely makes me crave comfort food! Love how warm and hearty this soup is!

      Reply
      • Charla

        January 29, 2018 at 1:48 pm

        Thanks Demeter

        Reply
    10. Amy | The Cook Report

      January 29, 2018 at 1:40 pm

      5 stars
      This looks so creamy and delicious, I can't wait to try it!

      Reply
      • Charla

        January 29, 2018 at 1:49 pm

        Enjoy Amy!!

        Reply
    11. Rosemary

      January 29, 2018 at 11:18 am

      5 stars
      Really love this soup especially when the weather is miserable in the UK!

      Reply
      • Charla

        January 29, 2018 at 12:54 pm

        I agree Rosemary!! Thanks for commenting

        Reply

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