This carrot and lentil soup is thick, warming and properly comforting, but still really easy to make. Sweet carrots, split red lentils, cumin and a little chilli all simmer together before being blended into a smooth, hearty soup that's perfect for a chilly day.
The red lentils are what make this soup so satisfying. They cook quickly, soften right down and naturally bulk out the soup. They are also a great way to add fibre - one serving contains around 16 grams of fibre and 12 grams of protein.
This is such a simple soup as there isn't much hands-on cooking. Once everything is simmering, I can get on with everything else that needs doing. And although my kids aren't normally particularly excited about lentils, they love this soup (I just keep it mild for them).
Serve it with crusty bread or warm flatbreads and it really does feel like a hug in a bowl.
You'll need: carrots, split red lentils, onion, garlic, cumin, chilli, tomato purée, fresh coriander, olive oil and water or stock, plus Greek yogurt or cream for serving if you like.
Recipe update: This recipe was originally published on 14 November 2013 and was fully retested in October 2026 to check the cooking time and ingredient quantities. The original recipe still worked well, but I've expanded the instructions, tips and FAQs.
For more ways to use lentils, take a look at our simple lentil salad, comforting lentil bolognese or our delicious lentil curry.
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Jump to:
- Why You'll Love This Carrot and Lentil Soup
- Recipe Overview
- Ingredients and Substitutions
- Why Red Lentils Work So Well in Soup
- Variations
- How To Make Carrot and Lentil Soup
- Smooth or Chunky?
- What To Serve with Carrot and Lentil Soup
- Storage and Freezing
- Dannii's Top Tips
- Troubleshooting Guide
- Frequently Asked Questions
- More Soup Recipes
- Recipe
- Feedback
Why You'll Love This Carrot and Lentil Soup
- Easy and quick: This is a simple carrot and lentil soup recipe made in one pan and ready in around 30 minutes.
- Comforting and filling: Lentils give ordinary carrot soup much more body, making it thick and satisfying without needing lots of cream.
- Budget-friendly: Carrots and dried red lentils are inexpensive ingredients that are easy to keep in the kitchen, so this is a useful recipe when you want something comforting without spending much.
- Great for batch cooking: It keeps well in the fridge, freezes for up to 3 months and reheats brilliantly. It does thicken as it sits, but a splash of water or stock brings it straight back.
- Easy to adapt: Keep the chilli mild for the whole family or add more at the table. You can also change the spices, add coconut milk or make it partly chunky instead of completely smooth.
Recipe Overview
- Difficulty: Easy
- Prep time: 5 minutes
- Cook time: 23 minutes
- Serves: 2
- Method: One-pan, stovetop soup
- Flavour: Sweet carrots with warming cumin and a gentle chilli heat
- Texture: Thick and smooth, although you can leave it partly or completely chunky
- Make ahead: Yes - ideal for batch cooking
- Freezer friendly: Yes - freeze for up to 3 months
- Diet: Vegetarian, gluten free and high fibre
Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Oil - You could use vegetable oil, but we prefer the flavour of olive oil.
- Onion and garlic - These create the savoury base of the soup. A standard brown onion works perfectly, although shallots can be used if that's what you have.
- Carrot - Basic supermarket carrots are perfect here. You don't actually need to peel them - just scrub them well, trim the ends and chop them into evenly sized pieces.
Cutting them fairly small helps them soften quickly, which is important if you want this soup on the table in about half an hour. - Lentils - Use dried split red lentils for this recipe. Red lentils are particularly good in soup because they cook quickly and begin to break down as they simmer. This thickens the soup and makes it feel creamy without needing to add cream.
I don't recommend swapping them directly for dried green or brown lentils. Those hold their shape more and normally need longer to cook, so they will give you quite a different soup.
Give the red lentils a rinse in a sieve under cold running water before adding them. They don't need to be soaked or cooked separately first. - Cumin and chilli - Cumin works really well with the sweetness of carrots and gives the soup its warm, gently spiced flavour.
The chilli is optional. I usually keep the base soup fairly mild, especially when everyone is eating the same meal, and then anyone who wants a genuinely spicy carrot and lentil soup can add chilli flakes at the table.
You can also swap the cumin for garam masala or curry powder for a slightly different flavour. - Tomato puree - This adds depth and a little richness while also enhancing the orange-red colour of the finished carrot and red lentil soup.
- Fresh coriander (not pictured) - Fresh coriander adds freshness to the earthy lentils and sweet carrots. If you like carrot and coriander soup, you'll probably enjoy this combination too. You can swap it for parsley if coriander isn't your thing.
- Water or stock (not pictured) - The original version of this recipe uses boiling water and gets plenty of flavour from the garlic, cumin, chilli, tomato purée and coriander. For an extra savoury flavour, you can use vegetable stock instead. If you are cooking for young children, choose a low-salt stock.
- Greek yogurt or cream - A little spoonful or swirl on top is optional, but the cool creaminess works really well with the warm spices. Use a dairy-free yogurt or a little coconut milk if you want a dairy-free version.
Why Red Lentils Work So Well in Soup
Lentils are one of my favourite ways to bulk out soup. Unlike green or brown lentils, split red lentils soften and partially break down as they cook. That means they don't just add substance - they actually help thicken the liquid.
This is why a carrot and red lentil soup feels much more substantial than a basic blended carrot soup even though the ingredients are still very simple.
It also makes this a useful way to introduce lentils if somebody isn't usually keen on their texture, because once the soup has been blended you don't really notice them.
Variations
Curry - For a curried carrot and lentil soup, replace the cumin with curry powder or garam masala.
Spicy - Double the chilli or add extra chilli flakes when serving for more heat.
Creamy - For extra creaminess, stir through a little coconut milk after blending. Lime juice is particularly good with the coconut milk and coriander combination.
Roasted - You can also roast the carrots first. Toss them with a little olive oil, salt and pepper and roast until soft and lightly caramelised before adding them to the soup. It takes longer, but the roasted carrots give the soup a deeper, sweeter flavour.
Readers have also told me they've successfully adapted this recipe with sweet potato, coconut milk, garam masala, different stocks and extra cheese on top, so it is a very forgiving base recipe.
How To Make Carrot and Lentil Soup
- Heat the oil: Heat the olive oil in a large saucepan over a medium heat.
- Soften the carrots and onion: Add the chopped carrots and onion and cook for about 2 minutes, stirring regularly.
- Add the red lentils: Stir in the rinsed split red lentils and cook for another 30 seconds.
- Add the remaining ingredients: Add the water or stock, cumin, chilli, garlic, fresh coriander, tomato purée, salt and pepper.
- Stir everything together and bring to a gentle simmer.
- Simmer until tender: Simmer for about 20 minutes, or until the carrots are completely tender and the red lentils are soft.
Give the soup an occasional stir, particularly towards the end, as the lentils will start to thicken it.
If it becomes thicker than you like, simply add another splash of water or stock.
- Blend: Take the pan off the heat and blend until smooth with a stick blender.
You don't have to make it completely smooth. Blending only part of the soup gives you a thicker, more rustic texture.
If you are using a jug blender, be careful with hot liquid. Allow the soup to cool slightly and blend it in batches rather than overfilling the jug.
- Serve: Taste and adjust the seasoning, then ladle into bowls.
- Top with Greek yogurt or cream, fresh coriander, chilli flakes and a drizzle of olive oil if you like.
Smooth or Chunky?
Or maybe in between. This recipe works all three ways.
For a smooth carrot and lentil soup, blend everything until completely creamy.
For a thicker, more textured soup, pulse it only a few times with a stick blender so some of the carrots and lentils remain.
You can also leave it completely chunky. If doing that, make sure the carrots are diced quite small and evenly so that they cook at the same speed.
Don't worry if the soup looks much thicker after it has cooled. Red lentils continue absorbing liquid as they sit. Add a splash of water or stock when reheating until the consistency is how you like it.
What To Serve with Carrot and Lentil Soup
Crusty bread is probably my favourite option because this is exactly the kind of soup that needs something for scooping up the last bit from the bowl.
A warm baguette, homemade white bread, focaccia or flatbread all work well.
For a more substantial lunch, serve it with a grilled cheese sandwich or another simple sandwich on the side.
You can also add toppings to make each bowl feel a little different. Greek yogurt, fresh coriander, chilli flakes, croutons, grated Cheddar, Parmesan, pumpkin seeds or a drizzle of olive oil are all good choices.
Storage and Freezing
Allow the soup to cool before putting it into the fridge or freezer.
Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 3 months. I find individual portions particularly useful because you can defrost exactly what you need for lunch.
Leave some room at the top of the container because liquids expand as they freeze.
Defrost: Defrost overnight in the fridge.
Reheat: Reheat in a saucepan or microwave until piping hot throughout. The lentils will make the soup thicker as it cools, so stir in a splash of water or stock when reheating.
Dannii's Top Tips
- Don't skip the red lentils. They are what give this carrot soup its thicker, more satisfying texture.
- Rinse the lentils, but don't soak them. Split red lentils can go straight into the saucepan.
- Cut the carrots into small, even pieces so they soften quickly.
- You don't have to peel the carrots. A good scrub is enough and saves time.
- Keep the chilli mild in the pan and put extra chilli flakes on the table. It's much easier to add heat than take it away.
- Use a low-salt stock if cooking for young children.
- If the soup is too thick, add more water or stock. If it's too thin, simmer it uncovered for a few more minutes.
- For the smoothest finish, use a stick blender directly in the saucepan.
- A little cheese, yogurt or cream on top makes the soup feel extra comforting.
Troubleshooting Guide
| Problem | Likely cause | Fix |
|---|---|---|
| Soup is too thick | The red lentils have absorbed more liquid, or the soup has simmered for a little too long. It will also thicken as it cools. | Stir in hot water or stock a little at a time until it reaches the consistency you like |
| Soup is too thin | There may be a little too much liquid, or the lentils haven't had long enough to soften and thicken the soup. | Simmer uncovered for another 5-10 minutes, stirring regularly. Blending the soup thoroughly will also make it feel thicker. |
| Carrots are still hard | The pieces were quite large or the soup hasn't simmered for long enough. | Continue simmering until the carrots are completely tender before blending. Cut them into smaller, even pieces next time. |
| Soup is catching on the bottom | Red lentils thicken the soup as they cook, so it can catch if the heat is too high or it isn't stirred. | Reduce the heat, stir more frequently and add a splash of water or stock if needed. |
| Soup is too spicy | Too much chilli has been added for your taste. | Stir through a little Greek yogurt, cream or coconut milk, or add some extra stock to dilute the heat. |
Frequently Asked Questions
Yes. Dice the carrots quite small and simply leave the finished soup chunky.
Alternatively, mash some of the carrots and lentils against the side of the saucepan to thicken the soup without fully blending it.
Red lentils absorb liquid as they cook, so carrot and lentil soup naturally becomes thicker as it sits and cools. If it is too thick, stir in a little hot water or stock until it reaches the consistency you like.
If it is too thin, simmer it uncovered for another 5-10 minutes to reduce the liquid. Make sure the lentils and carrots are completely tender too, as blending them thoroughly will naturally thicken the soup.
No. Split red lentils cook quickly and can be added directly to the saucepan.
I do recommend rinsing them in a fine sieve under cold water first.
Carrots and lentils both bring useful nutrients to the soup, and the lentils make it more filling than carrot soup on its own.
One serving contains approximately 280 calories, 12g protein and 16g fibre. Nutrition figures are always estimates and will vary depending on the exact ingredients you use.
I wouldn't use dried green lentils as a direct swap. They take longer to cook and hold their shape rather than breaking down, so the finished soup will have a different texture and colour.
If you want to use cooked tinned lentils, add them towards the end just to heat through, but expect a more textured soup.
More Soup Recipes
If you've tried this carrot and lentil soup recipe, let us know how you got on in the comments below.
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Recipe
Carrot and Lentil Soup
Recipe Video
Ingredients
- 1 tablespoon of Olive oil
- 1 Onion - diced
- 250 g (9 oz) of Carrot - scrubbed or peeled, then diced
- 75 g (⅓ cups) of Dried red lentils - rinsed under cold water
- 800 ml (3 ½ cups) of Boiling water - or vegetable stock
- ½ teaspoon (½ teaspoon) of Ground cumin
- ½ teaspoon of Red chilli flakes - optional
- 2 (2) Garlic cloves - crushed
- 2 tablespoons of Fresh coriander (cilantro) - chopped
- 1 tablespoon of Tomato puree
- ¼ teaspoon of Fine sea salt
- ½ teaspoon of Ground black pepper
- 2 tablespoons of Greek yogurt or cream - (to serve; optional)
Instructions
- Heat the oil: Heat 1 tablespoon of Olive oil in a large saucepan over a medium heat.
- Soften the carrots and onion: Add 1 Onion and 250 g of Carrot (both chopped) and cook for about 2 minutes, stirring regularly.
- Add the red lentils: Stir in 75 g of Dried red lentils (rinsed) and cook for another 30 seconds.
- Add the remaining ingredients: Add 800 ml of Boiling water, ½ teaspoon of Ground cumin, ½ teaspoon of Red chilli flakes (if using), 2 Garlic cloves (crushed), 2 tablespoons of Fresh coriander (cilantro), 1 tablespoon of Tomato puree, ¼ teaspoon of Fine sea salt and ½ teaspoon of Ground black pepper.
- Stir everything together and bring to a gentle simmer.
- Simmer until tender: Simmer for about 20 minutes, or until the carrots are completely tender and the red lentils are soft.Give the soup an occasional stir, particularly towards the end, as the lentils will start to thicken it.
- Blend: Take the pan off the heat and blend until smooth with a stick blender.
- Serve: Taste and adjust the seasoning, then ladle into bowls.
- Top with 2 tablespoons of Greek yogurt or cream, fresh coriander, chilli flakes and a drizzle of olive oil if you like.
Recipe Notes
- Don't skip the red lentils. They are what give this carrot soup its thicker, more satisfying texture.
- Rinse the lentils, but don't soak them. Split red lentils can go straight into the saucepan.
- Cut the carrots into small, even pieces so they soften quickly.
- You don't have to peel the carrots. A good scrub is enough and saves time.
- Keep the chilli mild in the pan and put extra chilli flakes on the table. It's much easier to add heat than take it away.
- Use a low-salt stock if cooking for young children.
- If the soup is too thick, add more water or stock. If it's too thin, simmer it uncovered for a few more minutes.
- For the smoothest finish, use a stick blender directly in the saucepan.
- A little cheese, yogurt or cream on top makes the soup feel extra comforting.
Nutritional Information
Where nutritional information is provided, it is approximate and calculated using online tools. Values can vary depending on the ingredients and brands used, but we endeavour to be as accurate as possible.
All timings are a guide and may vary depending on the ingredients, equipment and, where relevant, the appliance used. Changing the serving size may also affect the time needed.
Anna @AnnaTheApple says
I love soups this time of year! So comforting. I love putting chickpeas in my soups as well for the added protein. Greek yogurt sounds like a great addition too - makes it lovely and creamy I bet!
Jessie says
Joshua isn't a fan of lentils, but I'd be curious to see how he'd like this soup. Thanks for sharing!!
Gayle @ Pumpkin 'N Spice says
I eat soup year round, but especially when it's cold out! Nothing is better than a bowl of hot soup! I love this carrot and lentil soup, Dannii! It looks so creamy and delicious. Definitely the perfect comfort food dish!
ashley says
Gosh, that looks delicious!!!! Soup is something I always forget that I like. But with some bread on a colder day, it is the best.
Elizabeth says
Mmmm I love lentil soup and your spiced one sounds ideal! Bookmarked!
Laura says
I love this soup because its cheap and easy and so nutritious looking, just what I'm looking for these days! Chasing around two little kids all day exhausts me so I need good, nutritious food to fuel me. And a lot of days, I'm just too tired to exercise. And like you said, with Christmas coming, I try to save as much as I can on the ole food budget. I was spending 800 a month on food when I started budgeting, yikes!!! And, it's so nourishing looking. Need that in my life. Thanks for sharing =)
Nick says
This looks amazing. I'm going to have something similar for lunch as I’ve caught that cold that’s going round at the moment.
Susie @ SuzLyfe says
I really need to figure out a way to get myself to like lentils. A blended soup might be a great option.
Esmeralda says
mmmhhhh looks deliciously divine!!! I used to make so many soups. But since we have a baby, daddy is charge of cooking and the only two ones he makes are Broccoli and tomatoes ones. I can't stand them anymore :( I think I need to get my soup book out, it's perfect for this weather as well!! My favourite is definitely pumpkin coconut!!
Cliff says
I will be making this today for lunch for me and a friend. Would soured cream work in place of yoghurt? The Eastern Europeans use it (they call it smetana) and it is really nice in soup. Thanks for the recipe. I am just getting into cooking as I am on my own now and am trying to eradicate processed foods from my diet.
Hotly Spiced says
I love the look of your soup with the lentils and carrots. Very warming and like you say, economical. I'm always surprised at how affordable pulses are xx
Vicky says
This recipe looks delicious in fact we had a lentil soup last night, I'm always pm the look out for more lentil soup recipes, awesome!
Maria says
That does look really warming. Thanks for the recipes dani.
Trisha says
I am doing the 5:2 diet (I see it more as being healthy than a diet though), so I am happy with the lower calorie recipes. The higher calories meals in the 5:2 plan I have no problems with haha
Victoria says
I love the photos Dannii. Mouthwatering!