Spicy carrot and lentil soup is a delicious vegan soup recipe that is simple to make. In this hearty soup carrots and red lentils are combined with warming spices such as ground coriander, cumin, turmeric, ginger and chilli. We’ve also added fresh coriander, making it echo the flavours of carrot and coriander soup, but with the volume turned up!
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- Carrot and Lentil Soup Nutrition
- The Ingredients for Carrot and Lentil Soup
- Spicy Carrot and Lentil Soup FAQ
- How to store soup:
- How to freeze soup:
- How to reheat soup:
- What to serve with carrot and lentil soup?
- How to garnish carrot and lentil soup:
- Is carrot and lentil soup vegan?
- Is this carrot and lentil soup gluten-free?
- How to blend soup:
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- How to Make Spicy Carrot and Lentil Soup
What is Winter without a hearty soup recipe to fall back on time and time again? I have been making this religiously for several weeks now and I’m not yet tired of it. This spicy carrot and lentil soup is hug-in-a-mug levels of comfort! It’s full of warming spices such as ground coriander, cumin, turmeric, ginger and chilli, on top of a base of onions and garlic. The carrots add sweetness while the lentils add an earthy depth of flavour.
My favourite thing about soup has to be its simplicity. I mean, we’re essentially chopping up a load of ingredients, throwing them in a pot, cooking them for a bit and then blending. And you don’t even HAVE to blend it. Chunky soups are fantastic too. So it’s even easier to do!
I love making a big batch of soup at the beginning of the week, freezing it in individual portions and then defrosting it for lunch along with a fresh-baked bread roll. It means you’ve always got something available for lunch that requires minimal effort to put on the table. Soup is also perfect to take to work as a packed lunch! I love these Sistema soup pots. All you need is a microwave!
Carrot and Lentil Soup Nutrition
All of these ingredients combined create not only a delicious soup but a healthy one at that! Both carrots and lentils are a fantastic source of dietary fibre which are essential for a healthy gut and can contribute towards heart health too!
Carrots are high in beta-carotene, a nutrient that is converted into vitamin A in the body. Vitamin A is essential for a healthy immune system, healthy eyesight and healthy skin. The fantastic thing about this recipe is that the bioavailability of beta-carotene increases when carrots are cooked, meaning more bang for your buck!
Lentils are also a great source of plant-based protein, which is an essential macronutrient, required for hundred of functions throughout the body!
The Ingredients for Carrot and Lentil Soup
Onions – I use white onions as they are milder in flavour and don’t affect the colour of the soup. You could use red onions or shallots if white onions aren’t available.
Carrots – Carrots add a wonderful sweetness to this soup. You don’t need to peel them, just rinse them under the tap to remove any dirt and cut off the ends. If you plan on blending the soup cut the carrot into big chunks before throwing them into the pot. If you would prefer to keep the soup chunky, make sure the carrot is cut into bite-sized pieces.
Red lentils -Dried red lentils are perfect for this soup as they don’t need to be soaked before adding them to the pot.
If you wanted to use a different type of dried lentil, such as green lentils or brown lentils, these ideally need to be soaked for a few hours to ensure they cook properly and to aid digestion. Using a different coloured lentil would also affect the final colour of the soup should you decide to blend it.
Tinned lentils are also an option. Instead of adding them in with the carrots, add them in the last 5 minutes of cooking. Tinned lentils are pre-cooked, therefore they just need to be warmed up.
Spices – For the spices, we have ground coriander, ground cumin, chilli flakes, ginger and turmeric. You can omit any of the spices that you don’t have or don’t like. You can add as much or as little chilli as you like, depending on how much spice you can handle!
Stock – I use vegetable stock for this soup. This keeps it vegan while adding depth of flavour. You could also use chicken stock as this has a mild, savoury flavour. Beef may be a bit too much as would fish.
Alternatively, instead of using stock, you could just use water, the soup will still be full of flavour.
Fresh coriander – Fresh coriander adds a lovely fresh flavour to this soup! If you don’t like coriander you are welcome to omit it. You could also replace it with a little bit of parsley.
Spicy Carrot and Lentil Soup FAQ
How to store soup:
Allow the soup to cool at room temperature for up to two hours. Transfer the soup into Tupperware containers and store in the fridge for 3-4 days
How to freeze soup:
Once the soup has cooled, transfer it into freezer-safe containers and store in the freezer for up to 6 months.
To defrost the soup remove it from the freezer and leave it in the fridge to defrost for up to 24 hours. Alternatively, you can use a microwave with the defrost setting to thaw the soup.
How to reheat soup:
Transfer the soup to a saucepan and bring to the boil. Then reduce the heat to a simmer and cook for 5-7 minutes until piping hot all the way through.
What to serve with carrot and lentil soup?
This soup is delicious when paired with warm bread. You could use a bread roll, naan bread or pitta bread, anything that is soft and fluffy is perfect!
How to garnish carrot and lentil soup:
Fresh coriander, dried chilli flakes and a dollop of yoghurt work perfectly well as garnishes. You could also add croutons, toasted pumpkin seeds or even roasted peanuts would also work well.
Is carrot and lentil soup vegan?
Yes, this soup contains no animal-based products and is therefore completely vegan.
Is this carrot and lentil soup gluten-free?
While this soup recipe contains no gluten-based ingredients please make sure that all your ingredients are processed in gluten-free environments to ensure this soup remains gluten-free.
How to blend soup:
In a blender:
Ladle the soup into a blender up to halfway. Ensure the lid is on before turning on the blender. Blend until the soup is your desired consistency. You may need to do this in batches.
With a hand blender:
Turn the heat off then tilt the pot slightly. Ensure the blade is fully immersed in the soup before turning it on, otherwise, the soup will splash. Move the hand blender around slowly in the pot, ensuring you don’t miss any veggies. Keep going until you reach your desired consistency.
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How to Make Spicy Carrot and Lentil Soup
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Spicy Carrot and Lentil Soup
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Lunch
- Method: Boiling
- Cuisine: British
- Diet: Vegan
This recipe for spicy carrot and lentil soup is as easy as it is delicious. Full of carrots, lentils and warming spices this is a nutritious, vegan soup that is perfect on a cold Winter evening!
- 1 tablespoon oil
- 1 onion, diced
- 2 clove garlic, minced
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1–2 teaspoon chilli
- 1/2 teaspoon turmeric
- 1/2 teaspoon ginger
- 600 grams carrots, sliced
- 150 grams red lentils
- 1.5 litres vegetable stock
- 1 handful fresh coriander, chopped
- Heat the oil in a pot on a medium heat. Sauté the onion for 5-7 minutes until soft and translucent. Add in the garlic and sauté for a further 1 minute.
- Add in the spices and cook for 1 minute until fragrant.
- Add in the carrot, lentils and vegetable stock to the pot. Simmer for 25 minutes until the carrots and lentils are tender.
- Once cooked, use a hand blender to blend the soup until smooth. Alternatively, you could use a stand-alone blender.
- Stir in the chopped coriander. Taste and add salt and pepper as required.
- Serve in bowls with desired garnishes.
Keywords: carrot and lentil soup, carrot soup, lentil soup, vegan soup, carrot and coriander soup
So delicious! So easy to make and I love the spice combo, it really kicks it up a notch!
Very tasty and easy to make I also added 1 Red Chili pepper with seed’s and a pinch of Chili flakes for added heat
I made this soup last weekend. I used coriand and cumin seeds instead of ground. The soup was lovely with loads of flavour. Will definitely be making it again. Thanks😋