This delicious carrot and lentil soup is the perfect warming dish for winter days. Nutritious, frugal and filling, my easy recipe for spicy carrot lentil soup is also vegan and gluten free.
Spicy Carrot and Red Lentil Soup
Is there anything better than a really good bowl of soup on a cold day? Or a hot mug of soup from a flask at lunchtime when you have to be out and about?
This hearty red lentil and carrot soup is a great way to warm up. Hearty, rib sticking, and frugal, it’s packed with vegetables and protein, and perfect for lunch or supper. It’s also easy to make.
I like my lentil and carrot soup lightly spiced, but the recipe is very adaptable, so you can leave the spices out or give it more of a kick as you prefer.
Likewise, you can make it chunky or smooth as you prefer. If you like it chunky, you don’t even need a blender.
This recipe makes enough for 6 generous portions, and freezes well.
Ingredients
This warming soup uses simple, everyday ingredients:
- Carrots – Packed full of vitamins A, C, K, E, beta-carotene, fibre, potassium, folate and manganese, carrots are a nutritional powerhouse. They are also super affordable, available through the winter, and keep well in the salad crisper.
- Garlic & Onion – We always keep a stash on hand. Store in a cool, dark cupboard or, failing that, in the salad drawer.
- Celery – Along with carrot and onion, celery is the third ingredient of the Italian soffritto, or French mirepoix. It is one of those chef’s secrets that makes all the difference to the final dish, contributing to the whole, but not detectable as a standout flavour. I don’t especially like celery but miss the depth it adds to soups and stews when it is absent.
- Red Lentils – Delicious, packed with protein, fast to cook and super affordable, red lentils make a full-bodied, creamy-textured soup. Keep a jar in the cupboard at all times.
- Warming Spices – I like a slightly spicy carrot and lentil soup, so I use garam masala, and a little chilli flake for a touch of heat and warmth. You can ring the changes and cross continents to suit your own taste, or leave the spices out altogether. See the tips below.
- Tomato Puree – Adds some colour and extra flavour. Tomato puree in tubes keeps for ages in the fridge. Alternatively, decant an opened can into a plastic tub and freeze. You can also add a can of tomatoes and reduce the stock a little.
- Lemon zest – I often add lemon zest to soup, as it lifts, lightens and brightens and focusses all the favours. It is a good way to lift any dull dish. You can also add the juice. Once zested, lemons dry out quickly. Keep them in the fridge and use within a few days. Alternatively, slice or juice and freeze.
- Coriander (Cilantro) – Much of the flavour is in the stalks, so chop these finely and stir into the soup. I find cut coriander wilts as soon as you look at it, so open the packet and stash it in a jar of water in the fridge. It will keep for a few days. Leftovers can be packed in a plastic bag and used from frozen.
Not pictured
- Olive Oil – Preferably extra virgin, which is non refined and packed with omega 3 oils.
- Vegetable stock – Use your favourite. I prefer the liquid concentrates or stock pot style.
How to Make Carrot & Lentil Soup
First, grab the ingredients (see notes above)!
Step One – Peel and dice the onion, celery, garlic and carrots. If you are making a chunky soup, then cut the vegetables into small pieces. If you want a smoother soup, save time by cutting bigger chunks and letting the blender do the work later.
Step two – Heat the olive oil in a saucepan or casserole dish/Dutch oven. Add the chopped onion and celery. Sauté over medium heat for a couple of minutes and then add the garlic. Cook for a further three minutes, until the onion is translucent and just starting to turn golden, and the fragrances are released.
Step three – Add the spices and gently cook them for a minute or so. You want to release the flavour, but not burn them.
Step four – Stir in the carrots. Remember that if you are making a smoother, soup you don’t need to dice them this small. Let the blender do the work later.
Step five –Add the lentils, tomato puree and the vegetable stock and then give it all a good stir. Bring to a simmer. Put the lid on and turn the heat right down. Leave your carrot and red lentil soup to cook for about 30 minutes, until the lentils are mushy and the carrots soft.
Step six – Adjust the texture to suit your taste. If you prefer the soup smoother, mash with a potato masher, or fully or partially blend to the texture you want. You can add some more stock or water to thin the soup if you prefer.
Step seven – Add the chopped coriander and lemon zest, and stir in. Season to taste.
Finally, serve your fabulous carrot and lentil soup! You can garnish it with extra coriander leaf and some pumpkin seeds, or add a blob of natural yogurt if you like dairy.
Hints, Tips & Variations
- This soup freezes well. Pack it into cartons and allow it to cool before freezing. It will store for three days in the fridge.
- If you prefer, you can easily make this carrot and lentil soup in the slow cooker.
- Swap in curry powder and cumin, Moroccan ras el hanout, Mexican fajita seasoning, old-fashioned caraway, or make your own blend. Use what is in the cupboard. There is absolutely no need to go and buy a jar of a spice to make soup.
- You can substitute cooked canned or pouched lentils for dried ones, or use green lentils or (soaked) yellow split peas instead of the red lentils.
- If you can’t eat celery, you could use fennel or leeks.
- If you don’t like coriander, use parsley instead.
- Leftover herbs can be put in a bag and frozen. Snip as much as you need with scissors and return to the freezer. After defrosting, it is a bit mushy and no good as a garnish, but it still tastes delicious. If your freezer fills up with half used bags of frozen herbs, whizz them all into a green goddess dressing.
- Try to buy unwaxed lemons. If you can only find waxed ones, give them a good scrub in hot water before use. If you prefer, you could a grated apple or use orange rather than lemon.
- For a creamy vegan carrot and lentil soup, add a spoonful of nut butter or tahini.
More Easy Soup Recipes
- Good soup often starts with a soffritto recipe. Make a big batch, freeze and use every time you make soup.
- Pumpkin and sweet potato soup
- Swede Soup
- Slow cooker vegetable soup
- Butternut squash soup
- Tomato and lentil soup
- More easy soup recipes
Summer Soup Recipes
Easy Spiced Carrot and Red Lentil Soup
Ingredients
- 1 tbsp olive oil (for frying)
- 1 medium onion (approx. 125 g)
- 2 celery stalks
- 2 cloves garlic
- 1 heaped tsp garam masala (or other warming spice to taste)
- ½ tsp chilli flake or ground chilli (to taste)
- 5 medium carrots (approx. 450 g)
- 900 ml vegetable stock (4 cups)
- 150 g red lentils (¾ cup)
- 2 tbsp tomato puree
- 1 bunch coriander leaf (cilantro)
- 1 lemon – zest (and the juice, if you like)
- salt and pepper (optional)
To Garnish
- natural yogurt (dairy free if desired)
- coriander (cilantro)
- pumpkin seeds
Instructions
- First, gather your ingredients. Peel and dice the onion, celery, garlic and carrots. For a chunky soup, cut the vegetables into small pieces. If you want a smoother soup, save time by cutting bigger chunks and blending later.
- Heat the olive oil in a saucepan or casserole dish/Dutch oven. Add the chopped onion and celery. Sauté gently over a medium heat for about two minutes.
- Add the garlic and continue to cook for a further three minutes or so, until the onion is translucent and just starting to turn golden, and the fragrances are released.
- Add the spices and cook gently for a further a minute or so. You want to release the flavour, but not burn the spices.
- Stir in the carrots.
- Add the lentils, tomato puree and stock, and stir well.
- Bring to a simmer. Put the lid on and turn the heat right down. Leave the soup to cook for about 30 minutes, until the lentils are mushy and the carrots soft.
- Adjust the texture as you prefer. If you like your soup smoother, mash with a potato masher, or blend to the texture you want. You can add more stock or water to thin the soup if you choose.
- Add the chopped coriander and lemon zest, and stir in. Season to taste.
- Serve garnished with more coriander and some pumpkin seeds, or with a little natural yogurt.
Notes
- This soup freezes well. Pack it into cartons and allow it to cool before freezing. It will store for three days in the fridge.
- If you prefer, you can easily make this carrot and lentil soup in the slow cooker.
- Swap in curry powder and cumin, Moroccan ras el hanout, Mexican fajita seasoning, old-fashioned caraway, or make your own blend. Use what is in the cupboard. There is absolutely no need to go and buy a jar of a spice to make soup.
- You can substitute cooked canned or pouched lentils for dried ones, or use green lentils or (soaked) yellow split peas instead of the red lentils.
- If you can’t eat celery, you could use fennel or leeks.
- If you don’t like coriander, use parsley instead.
- Leftover herbs can be put in a bag and frozen. Snip as much as you need with scissors and return to the freezer. After defrosting, it is a bit mushy and no good as a garnish, but it still tastes delicious. If your freezer fills up with half used bags of frozen herbs, whizz them all into a green goddess dressing.
- Try to buy unwaxed lemons. If you can only find waxed ones, give them a good scrub in hot water before use. If you prefer, you could a grated apple or use orange rather than lemon.
- For a creamy vegan carrot and lentil soup, add a spoonful of nut butter or tahini.
- This recipe is 6 Weight Watchers Smart Points per portion
Angie
This looks great. Thank you for sharing. I will be naking next week but you should only use extra virgin olive oil cold not to cook with as heating it denatures the delicate oils and makes them bad for u instead of good. I’ll use rapeseed instead.
Helen
EVOO is absolutely fine for pan frying, especially if you get oe that is made from milder tasting olives, but you wouldn’t use it for deep frying,
Naomi
I love making soups at this time of year. So warming and comforting. This is so easy to make and really tasty.
Helen
Perfect for winter days.
Denise
I have started to take soup to work again now the weather is colder. This recipe is super delicious (pun intended) and great value too. One of my favourites.
Helen
It is one of my favourites too, so good.
Stuart Forster
Tasty! I love a good, warming soup at this time of year. This one looks as if it fits that bill.
Fee
This is the perfect time of year for soup, so warming and comforting. I do love a good lentil soup and this really is delicious.
Tanya Stevens
This is a can’t go wrong recipe, and ideal for winter lunches. Full of goodness, taste and warmth.
Tasha
I really enjoy soup in the colder months, and often make lentil. Tried your recipe and it has more flavour than my usual recipe, and loved it. Will definitely save this one.
Margaret
A wholesome soup, full of flavour and deliciousness. Perfect for supper.
Daisy Pratt
Hugely satisfying, and very tasty. Love the addition of garam masala, it gives a lovely deep warmth.
tammy
A hearty, tasty veggie soup, good for a decent meal. Easy to make, cost efficient and easy store cupboard ingredients.
Vera Muller
Just love lentil soup in he winter.
Thank you
Vera
Helen
so pleased. It is so comforting isnt’t it?
Sally
I’ve been looking for a good lentil soup for the whole family (including my one year old) to enjoy. This looks perfect as it’s hearty and got veggies in it!
Gilly
Always looking for veggie soup recipes and have to say this is delish!