This carrot and lentil soup tastes like you spent hours in the kitchen but only takes 30 minutes to make! It's hearty, nutritious, and super flavorful.
Creamy Carrot Lentil Soup
Soups are my go-to when someone in the family isn't feeling well (school germs are the worst!! ), it's a chilly day, or whenever I am in need of a dish that doesn’t require a lot of fuss.
This beautifully hued and flavor-packed soup couldn't be easier to make! And as with all my recipes, I try very hard to include simple ingredients that are easily accessible. You may have most, if not all, of these ingredients on hand right now.
Hearty red lentils with creamy coconut milk and other nourishing ingredients, you are going to be amazed by how filling this soup is.
It's an EASY recipe that is hard to mess up, just like my cauliflower chickpea soup and slow cooker lentil chili.
So cozy, warm, and comforting, you are going to love this meal!
And if you are looking for a similar, more versatile recipe, try this creamy carrot sauce!
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Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- Lentils - make the soup thick, creamy, and filling! They are an excellent source of plant-based protein, iron (THE most essential nutrient for babies), and fiber. Red lentils work best for this soup as they cook quickly and become the softest.
- Carrots - add natural sweetness to the soup.
- Vegetable broth - adds liquid and great flavor. do NOT substitute with water.
- Coconut milk - You really want to use a good creamy coconut milk without any emulsifiers and stabilizers. I really love Arroy-D and Chaokoh. Purchase extra and add to so many dishes, like this one pot poached cod with orzo.
- Warm spices - the combination of ground cumin, turmeric, and smoked paprika is magical in this soup!
May be interested in: Lentils for Babies
Step-by-Step Instructions
- Heat olive oil in a large Dutch oven or pot over medium heat. Cook the onion for 2-3 minutes.
- Add garlic, carrots, celery, and all the spices. Cook for an additional 6-8 minutes.
- Add the lentils, broth, and coconut milk. Bring to a boil.
- Reduce heat to low and simmer, covered for 20 minutes or so.
Enjoy the soup 2 ways - as is or add to a high speed blender (I've had mine for 8+ years and I can't live without it!) or use an immersion blender and blend until smooth.
You can also blend half and keep the rest chunky (just like this iron-rich baby pasta). Note that the color will more orange once pureed.
Variations
- Feel free to substitute carrots with sweet potatoes or butternut squash! They are all great sources of beta carotene, and the soup will be just as creamy and delicious.
- No lentils? Try with white beans or chickpeas.
- Top with some grated cheese, like parmesan or cheddar, for extra richness and flavor!
Serving Suggestions
This healthy soup can stand on its own as a meal topped with some fresh cilantro or parsley, lemon juice, or Greek yogurt (all optional).
Or enjoy alongside some crusty bread, a salad, grilled hummus cheese sandwich, or roasted vegetables, like Indian spiced roasted cauliflower, or frozen broccoli.
For babies
This soup is thick so you can preload onto a spoon and place on the tray/table or directly in their hand.
You can also spread onto a toast strip or combine with cooked pasta or grains, like oatmeal, quinoa, rice, and barley to make it easier for your baby to scoop with their hands.
For toddlers
Soups are hard for a lot of toddlers and young children. What I encourage is to include something that they like. That way if they don't want to eat the soup, for whatever reason, there will be something that you know they will eat.
Otherwise, you may have to resort to making another meal, which will further promote picky eating.
You can also try serving the pureed soup as a dip for vegetables and bread. My kids love it cold too (will be extra thick in texture), making it perfect for preschool or school lunch boxes.
Is your toddler becoming picky?
Arm yourself with these strategies that will transform your mealtimes!
Storage
Be sure to cool the soup to room temperature before transferring to an airtight container(s).
Store in the refrigerator for up to 5 days. Reheat on the stovetop over medium heat until warmed through or in the microwave.
You can also freeze for up to 3 months. To thaw, place the soup in the fridge overnight and reheat.
Frequently Asked Questions
I like red lentils because they break down nicely, adding to the creaminess of the soup. You can use brown or green lentils ONLY if intending to enjoy chunky. That's because the texture of these lentils is not ideal pureed.
You can use canned lentils too. Since they are already cooked, add them in during the last 5 minutes of cooking.
Unlike many other legumes, they don’t need to be soaked prior. If you’d like to you can. You do want to rinse before cooking to eliminate any impurities.Â
You will notice that the soup gets thicker as it cools. If you want it to be soupier, feel free to add additional broth or water to desired consistency.
More Healthy Soup Ideas
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Carrot and Lentil Soup
Equipment
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 3 garlic cloves, minced
- 1 pound carrots, diced
- 4 stalks celery, diced
- 1 teaspoon cumin
- 1 teaspoon turmeric
- ½ teaspoon smoked paprika
- 1 ½ cups red lentils (300g)
- 4 cups low-sodium vegetable broth
- 15 ounce can full-fat coconut milk
- Toppings (optional): Fresh cilantro or parsley, yogurt, cheese
Instructions
- Heat oil in a large Dutch oven or pot over medium heat. Saute the onion until soft, about 2 minutes. Add garlic, carrots, celery, and all the spices. Cook for an additional 6-8 minutes.
- Add the lentils, broth, and coconut milk. Stir to combine and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes, or until lentils and vegetables are tender. Be sure to stir occasionally.
- Enjoy the soup as is or add to a high speed blender and blend until smooth. You can also blend half and keep the rest chunky.
- Serve with fresh herbs like cilantro or parsley and some yogurt or cheese.
Notes
- Transfer to an airtight container and store in the refrigerator for up to 5 days or freeze for up to 3 months.
Anna says
It doesn't specify if the Lentils need to be dried form or canned/already cooked? Thank you in advance 🙂
Min says
hi! Dried. You're going to cook it with all the other ingredients.
Dana says
We love so many of your recipes but this may be the favorite (or the Thai Red pasta). Not only is my daughter (17 months) getting great nutrition, but the texture of the soup lets her practice using her spoon and scooping on her own.
Min says
Aww thank you so much for trying out my recipes and for your super encouraging comment!
Lauren Cornejo says
Both toddler and husband ate a good portion of this soup last night! Toddler (15mo) is semi picky and these are all new spices for her, so I was happily surprised she wanted more after the first bite (after which she coughed, I’m guessing from the new taste). Thank you, Min! So glad to have found your site in my desperate search for a quick, easy dinner on a cold winter night.
Lauren Cornejo says
Forgot to mention changes I made: didn’t have full fat coconut milk so I used lite coconut milk (I can imagine it’s even better with the full fat). I didn’t have red lentils so I used brown lentils and kept the soup chunky— then mashed it up for baby girl. Husband added salt. Served it with Parmesan and parsley. Today we’ll try it with some lemon. Thanks again!
Min says
Hi Lauren!I'm so glad you are here and that this recipe kept you guys warm!!
Genny says
Love this soup! My boys and husband enjoy eating it on a cold day, it is very filling and easy to prepare! Thank you for sharing!
Min says
So happy to hear!! Thanks for trying the recipe!
Taylor says
Made this tonight and my husband told me to put.it on the list of recipes to make again.
Min says
Aww yay!! Love hearing that!
Jann says
Thank you for this recipe. My 4yo picky eater is a big fan of carbs and meat. Giving her veggies have been a battle. I thought I would give this a go anyway. When I was cooking this, she said it smells yummy. And said she loves it and wants it for dinner too. However she would only have it with bread and not the soup alone. Any tips? I guess I should be happy she even ate it with bread
Min says
Oh I think it's totally fine for her to eat the soup with bread!
Laura says
We had this for dinner tonight! We ate it with cheddar cheese and sour cream, which really was a great addition. I love that it has so many veggies + tons of protein from the lentils. I gave it 4 stars because I thought it was really yummy, but I kinda felt like it needed a little bit more of something in the spice department. Not spiciness per se, but just a little more flavor somehow?!? Thanks for the recipe!!!
Min says
I'm so glad you guys enjoyed this meal. You can add a bit more smoked paprika or set aside portion for your baby and season yours with salt and pepper (or more cheese hehe).
Meg says
My toddler loves this soup, as do i! I’ve made it twice now and will continue to do so! Never let down by your recipes. Even with my baby being dairy free, were never stuck for choice. Thank you for all your lovely recipes, i turn to them daily. Perfection!
Min says
Thank you SO much for such encouraging words!! Truly motivates me to keep sharing for as long as I can!
Hannah says
Does your younger one eat this with a spoon?
Min says
She does but she will definitely go in with her hands too haha. You can even use this as a pasta sauce to make it easier for babies to eat with their hands.
Jordan says
Amazing!! I’ve been using Min’s recipes for 3 years now and always jump at the opportunity to make her newest recipe. This one is a must try!
Min says
Aww thanks for this HUGE encouragement, Jordan! I'm so glad you enjoyed this soup as well!!!