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soup in a white soup on a side dish

Carrot and Red Lentil Soup

Vegan, gluten free, dairy free soup, so delicious!
Course Lunch
Cuisine Asian
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4 servings
Calories 183kcal
Author Charla


  • 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)
  • cup of almond milk
  • 4 ½ cups of vegetable stock (1 litre) see post of recipe link
  • 1 teaspoon ground coriander
  • teaspoon of chilli flakes
  • salt and black pepper to taste


  • 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


  • 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.


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