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 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!
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Why should you try it?
- Healthy and hearty
- Budget friendly
- Low in fat
- High in protein
- Vegan
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.
What Lentils To Use?
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.
What to serve with it
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?
We went with some flatbreads this time, and they are great for scooping up the carrot and lentil soup.
What else to add
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.
FAQs
Make sure the carrot and lentil soup is completely cooled before refrigerating or freezing.
To store in the fridge, keep the soup in airtight containers and it will be good for up to 4 days. 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 in the freezer for up to 3 months.
Lentils are a fantastic vegetarian source of protein and they are low in fat too. They are very nutrient dense, as they are rich in iron and folate. Carrots are a good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. So this is a nutrient dense soup.
Extra tips
- You can used canned green lentils instead in this soup, but it would change the colour of it.
- The red chilli is optional, and can be left out if you don't like anything spicy.
- Instead of the cumin, you could add garam masala or even some curry powder.
- Make sure the carrots are a vibrant orange, and firm to touch.
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Recipe
Carrot and Lentil Soup
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 250 g carrots peeled and diced
- 75 g dried lentils (any colour is fine)
- 0.5 teaspoon ground cumin
- 0.5 teaspoon red chilli diced (optional)
- 2 garlic cloves crushed
- 2 tablespoon fresh coriander chopped
- 800 ml boiling water
- 1 tablespoon tomato puree
- 1 pinch sea salt and black pepper
- 2 tablespoon Greek yogurt or cream (to serve)
Instructions
- Add the oil to a large pan and once hot, add the carrots and onion and cook for 2 minutes.
- Add the lentils to the pan and cook for a further 30 seconds.
- 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.
- Blend the soup until smooth and serve in bowls with Greek yogurt on top.
Notes
- You can used canned green lentils instead in this soup, but it would change the colour of it.
- The red chilli is optional, and can be left out if you don't like anything spicy.
- Instead of the cumin, you could add garam masala or even some curry powder.
- Make sure the carrots are a vibrant orange, and firm to touch.
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!