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A close-up shows a person’s lower face alongside a bowl of creamy carrot lentil soup, highlighting both the dish and a clean, minimal aesthetic

Spiced Carrot Lentil Soup

A warming, creamy spiced carrot and red lentil soup made in one pot in just 30 minutes. Simple pantry ingredients, naturally high in protein, and the kind of bowl the whole family comes back for.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Course, Soup
Cuisine: American
Servings: 4
Author: Shilpa

Equipment

Ingredients

  • ¾ cup split red lentils rinsed
  • 1 quart hot vegetable stock divided
  • 2 tablespoons olive oil
  • 1 pinch chili flakes
  • 1 pound carrots washed and coarsely sliced
  • 1 medium onion roughly chopped
  • 2 tomatoes diced
  • ½ cup milk
  • ¼ cup fresh cilantro chopped

Instructions

  • Place the rinsed lentils in a bowl and cover with a small amount of warm vegetable stock. Let them sit while you prep the vegetables.
  • Heat a stockpot over medium heat. Add chili flakes and cook for about 1 minute to release their flavor. Add olive oil, then stir in the onion and carrots. Cook for 4 to 5 minutes until they begin to soften.
  • Add tomatoes, lentils, and the remaining vegetable stock. Bring to a simmer and cook for 10 to 12 minutes, until the carrots are tender.
  • Stir in the milk and bring just to a gentle boil. Reduce the heat and simmer for another 10 minutes until everything is soft and cooked through. Add chopped cilantro and stir.
  • For a smoother texture, blend using an immersion blender until the desired consistency is reached.
  • Taste and adjust salt if needed. Serve warm with a spoonful of yogurt or sour cream, fresh cilantro, and bread on the side.

Notes

  • You can adjust the texture based on preference. Blend fully for a smooth soup or leave it slightly chunky for more texture.
  • Red lentils cook quickly and break down naturally, which helps thicken the soup without needing any extra ingredients.
  • Add more vegetable stock if the soup thickens too much as it sits.
  • A squeeze of lemon at the end can brighten the flavor if you like a slightly tangy finish.
  • This soup keeps well in the refrigerator for up to 3 days and reheats gently on the stovetop.

Nutrition

Calories: 280kcal | Carbohydrates: 41g | Protein: 12g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 4mg | Sodium: 1043mg | Potassium: 923mg | Fiber: 15g | Sugar: 12g | Vitamin A: 20099IU | Vitamin C: 19mg | Calcium: 107mg | Iron: 3mg
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