Not only is this Carrot and Lentil soup cheap, easy to make and healthy, but it is protein packed and really hearty and comforting. This is one of the cheapest soups you can make, and full of flavour.
Lentils are a really good budget ingredient and you can buy them in bulk at health food stores to make them even cheaper. Like other pulses, they are a good source of protein and they are low in fat too. We add lentils to other dishes like curries or pies to bulk them out in replace of some of the meat to save even more money.
This spiced carrot and lentil soup is really hearty and comforting. It's basically a hug in a bowl. Perfect for a chilly day, scooped up with some crusty bread or a soft flatbread. It's nutrient dense comfort food!
If you are looking for some other ways to use lentils, then why not try our Easy Lentil Salad, Lentil Bolognese, Sausage and Lentil Stew or Easy Lentil Curry.
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Why you will love it
- Healthy and hearty - This is a seriously nutrient dense soup, but still feels really comforting. The perfect combo.
- Budget friendly - With the lentils bulking out this soup, it is really cheap to make. Perfect when money is tight but you still want something filling and healthy.
- Low in fat - Lentils and carrots are both low in fat, so they keep this soup low in fat.
- High in protein - Lentils are a great source of protein, making this a protein packed soup.
- Vegan - This is naturally vegan.
Ingredients needed
- Oil - You could use vegetable oil, but we prefer the flavour of olive oil.
- Onion - This is the base of the soup. You could swap it for shallots, which would give a sweeter taste.
- Carrot - The star of this soup. We have used basic supermarket carrots to make this a really budget friendly meal.
- Lentils - Red split lentils are the best choice for this soup. They are cheap and easy to find, and they cook really quickly and make the soup nice and creamy. You could used canned, ready cooked, green lentils instead if you wanted. This would totally change the colour of the soup of course.
- Herbs/spices - We added some cumin as it goes well with carrot and then some chilli powder for a little spice. Some fresh coriander is added when serving, but you could use fresh parsley instead.
- Tomato puree - This not only adds some flavour, it helps to thicken up the carrot and lentil soup and give a more rich red colour.
A full ingredients list with measurements is in the recipe card below.
How to make carrot and lentil soup - Step by step
One: Add the oil to a large pan and once hot, add the carrots and onion and cook for 2 minutes.
Two: Add the lentils to the pan and cook for a further 30 seconds.
Three: Add the rest of the ingredients, except the Greek yogurt, and simmer for 30 minutes. If it starts to look a little thick, add a little more water.
Four: Blend the soup until smooth and serve in bowls with Greek yogurt on top.
Health benefits of lentils
- High in protein - 1 cup of lentils contains 18g of protein, which is more than chickpeas. That's great news for vegans, as you can use lentils in replace of meat in lots of dishes, and they will still be high in protein.
- A good source of calcium - whilst a lot of people get calcium from dairy, if you aren't consuming dairy, then lentils are a good alternative to get calcium.
- A good source of iron - one portion of lentils has around a third of your daily requirement of iron. Mix some spinach in to this stew and you have yourself an iron pack meal.
- They are full of fibre - if you want to feel fuller for longer, then meals that are high in fibre are the way to go. It's also great for digestive health. Lentils are a good source of fibre and this is a deliciously filling meal.
- High in magnesium - Lentils are high in magnesium, which is great if you are feeling stressed and having trouble sleeping.
- A good source of folic acid - If you are, or have ever been, pregnant, then you will know the importance of folic acid. But it's also important for lowering the risk of heart disease and is good for healthy hair.
Carrots are a good source of beta carotene, which is a compound your body changes into vitamin A, which helps keep your eyes healthy. Beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.
What to serve with carrot and lentil soup
This carrot and lentil soup is pretty low in calories, so we usually have it as a starter or serve it with a sandwich. A grilled cheese sandwich is perfect with these and total comfort food. You could also serve it with a chicken or turkey sandwich for a bit of an extra protein boost.
You can also keep things classic and just serve this with a French baguette that has been warmed up in the oven, or with some croutons on top. Or both. You could even go all out and make your own bread. Why not try our Garlic and Rosemary Focaccia, Easy White Loaf or Homemade Bagels.
We went with some flatbreads this time, and they are great for scooping up the carrot and lentil soup. Try our Easy Homemade Flatbread.
Variations
This is a great base soup for you to adapt it however you like. If you like spicy food, then a little paprika for some smokiness and then chilli flakes for extra heat works really well.
If you want to make this carrot and lentil soup feel a little more indulgent, then some grated Parmesan just before serving is amazing. It melts in to the soup and it is delicious.
A little drizzle of olive oil on top at the end and a sprinkle of fresh basil really finishes off the dish too. There are lots of variations of this soup that you can make, depending on what spices and herbs you use. You could give it a Mexican twist by adding some coriander and jalapenos.
We added some olive oil, a drizzle of yogurt (but you could use cream) and some fresh coriander, as carrots and coriander go so well together.
Storage
Make sure the carrot and lentil soup is completely cooled before refrigerating or freezing.
Store: To store in the fridge, keep the soup in airtight containers and it will be good for up to 4 days
Freeze: Soup freezes really well, but liquids expand when frozen, so make sure to use heavy duty containers and always leave a gap of about 1cm (0.5 inch) before putting the top on. The flavour of soup can diminish with freezing, so only keep it in the freezer for up to 3 months.
Defrost: You can defrost it in the fridge overnight.
Reheat: Reheat this in a pan or the microwave until piping hot.
FAQs
If you want to take the flavours in this soup to another level, then roast the carrots before adding them to the pan. Chop them up, toss with some olive oil, salt and pepper and roast for about 30 minutes. Roasting them will really bring out the flavour.
Yes, this can be done on the slow cooker instead and it makes it an even easier meal. Simply put all the ingredients in your slow cooker and cook on high for 3 hours or low for 6 hours.
If your soup is too thick, then you may have cooked it at too high a temperature. Simply add a little more stock until it is the desired consistency. Equally, if it is too thin that you might not have had the heat high enough. Let it simmer a little longer to thicken up.
Yes, if you use a gluten free stock and make sure there is no cross contamination, then this can be gluten free.
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Recipe
Carrot and Lentil Soup
Ingredients
- 1 tablespoon Olive oil
- 1 Onion - diced
- 250 g (8.75 oz) Carrot - peeled and diced
- 75 g (0.33 cups) Dried red lentils - (any colour is fine)
- 0.5 teaspoon (0.5 teaspoon) Ground cumin
- 0.5 teaspoon Red chilli - diced (optional)
- 2 (2) Garlic clove - crushed
- 2 tablespoon Fresh coriander (cilantro) - chopped
- 800 ml (3.5 cups) Boiling water
- 1 tablespoon Tomato puree
- 1 pinch (1 pinch) Sea salt and black pepper
- 2 tablespoon Greek yogurt or cream - (to serve)
Instructions
- Heat 1 tablespoon Olive oil in a large pan and once hot, add 250 g Carrot and 1 Onion and cook for 2 minutes.
- Add 75 g Dried red lentils to the pan and cook for a further 30 seconds.
- Add 800 ml Boiling water, 0.5 teaspoon Ground cumin, 0.5 teaspoon Red chilli, 2 Garlic clove, 2 tablespoon Fresh coriander (cilantro), 1 tablespoon Tomato puree and 1 pinch Sea salt and black pepper Simmer for 30 minutes. If it starts to look a little thick, add a little more water.
- Blend the soup until smooth and serve in bowls. Divide 2 tablespoon Greek yogurt or cream between the bowls and serve on top.
Stephen Moir
Just made a version of this and found myself immediately going back for a second bowl!. Used a ham stock cube (as I've occasionally used lardons in the past), and found that a bit of roule swirled in helps to make it a wee bit more interesting
Uli
Sounds super delicious. I was wondering what to use to replace the yoghurt to actually make it vegan :)
Dannii
The yoghurt or cream on top is only a serving suggestion. There is none actually in it. If you wanted to still put something on top, then use a vegan cream alternative.
Sandra
Absolutely delicious . Followed recipe to the letter for 5 persons and everyone loved it. Will be cooking this soup every week. Makes all hungry for more, healthy and so much happy
Well done
Kay
Really easy and tasty recipe. Very popular in my house. Glad I found your site and will definitely being trying more of your recipes.
Janet
Wow! This is so delicious! We've made this several times recently and keep wanting more. I now make 4 x the quantity! Perfectly balanced spices, though I used ground coriander and a quarter of what the recipe asks, and only a little chilli. Never hungry as its always there in the fridge to help ourselves to, and so healthy. Happy I found it.
Dannii
So glad you enjoy it :)
Ian Wilson
Really adaptable. Very similar to a Jamie Oliver curry spiced red lentil and carrot recipe have been using for years. Like using garam masala (home made - no chilli) rather than curry powder as difficult to balance the heat and not let the curry become overpowering, and he uses coriander powder (much underrated spice) rather than fresh coriander and adds vine tomatoes (personally add canned). Both excellent. Like a more textured soup so stick blend. Can be even quicker in a pressure cooker (10 mins) but need to pre-cook carrots slightly.
Dannii
I am glad to hear that you enjoyed :) Great tip about using a pressure cooker too.
Jane
Found this recipe by chance, so pleased that I did as it was so easy to make and delicious flavours. Definitely make again
Dannii
Happy to hear you enjoyed it and you will be trying it again :)
Rose
Really nice. I added vegetarian parmesan rather than yogurt and I also threw in some frozen sweet potato.
Christian Guzman
Such a great recipe! I can't wait to make it again. I already have more carrots on the list. I especially love that you've used lentils. I never would have thought to combine them but it's a perfect pairing.
Amanda Marie
Loved it with the garam masala! Always looking for more places to use this spice.
Danielle Wolter
What a simple and easy but delicious recipe. This was a total hit in my house!
Adrianne
I love the sound of this soup - it is SO healthy!! The touch of Greek Yoghurt is perfect and would add great flavour.
Shashi
I love this combo of sweet carrots with a spicy kick - and your photos are gorgeous!