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.
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
Ingredients
- 1 tablespoon Olive oil
- 1 Onion - diced
- 250 g Carrot - peeled and diced
- 75 g Dried red lentils - (any colour is fine)
- 0.5 teaspoon ground cumin
- 0.5 teaspoon Red chilli - diced (optional)
- 2 Garlic clove - crushed
- 2 tablespoon Fresh coriander (cilantro) - 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.
Shelley
"A hug in a bowl" - what a perfect description! This soup is so nutritious, but you make such a great point that it's also super budget-friendly. Those humble lentils are just so inexpensive, considering how darned healthy they are! Definitely proof that eating healthfully doesn't have to cost a lot, Thank you for this delicious recipe!
Sarah Holt
These flavors are so perfect for Fall! I love lentil soup, this just sounds delish.
Luci
Soups are my favorite fall and winter meal! This carrot lentil soup really hits the spot! It is so easy to make, warm, delicious and healthy! I will definitely be enjoying this soup all season!
Noelle Simpson
I love the spicy aspect of this soup! Great flavors, thanks for sharing!
Erica Schwarz
Love all the spices you added - this soup is delicious.
Jill
Love that vibrant orange color. I am a fan of both carrots and lentils so this soup is sure to be delicious!
Beth
We all love carrot soup, but this version with the lentils is so much more hardy. It's like a meal in a bowl. This is going on my weekly recipe list! Thanks
Rebecca
Looking delish as do all your recipes! I'm in a real 'make lots of soup' kind of mood lately! Now that I think of it, I'm out of lentils! Roll on payday for a big whole foods shop!
Penny
You can add turnips cut up small it thickens and bulks out soup and is cheap!
Nicole
On the red chili--is that a dried chili or fresh? Would dried, crushed red pepper be the same? Would the measurement be the same? Looking forward to trying this!
Deena kakaya
Sweet, deep, hearty, comforting, soothing and delicious an budget friendly. Spot on x
Chris @ Shared Appetite
What a beautiful soup! Love me spicy soups come cold weather... so this is perfect!!!
Isadora @ she likes food
I literally just made a very similar soup for the blog yesterday! We are definitely on the same page! It has been cool here lately and I've been eating soup for almost every meal! I love the flavors in this one :)
marcie
I really need to use lentils more -- they're so healthy, hearty, and delicious! I love the sound of this soup!
Harini
Lentils in soup is something I love and make always,very hearty and healthy right
David @ Spiced
I'm digging this delicious soup, Dannii! I couldn't agree with you more...Fall and Winter are all about some delicious soups. (Ok, maybe some baking recipes can sneak in there, too...haha).
Taylor @ The Cookie Bounces
Woohoo for carrot soup! We are on the same brain wave.
Michelle Murray
Ooh I like carrot and coriander soup but this sounds yummy too
Michele @ Two Raspberries
This sounds delicious! , I'm not usually much of a soup person but this ones sounds really yumm and warm I like a little spicy-ness perfect for this times of year!
Over a Cuppa
Mmm could do with a bowl of that now! Just finished a bowl of salad instead!
I love soup but both my two children are not soup fans and it is always hit and miss for a thumbs up! Which is a great shame as you can make some super filling & tasty but budget soups!
Loving the sound of your 30-40p budget recipes, it is actually a great idea to try and cut back on the food bill to ease the Christmas spend!
Jan @GlugofOil
I do love a nice bowl of soup! Looks delicious Dannii.