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Carrot & Lentil Soup Recipe for a Cold Winter’s Night!

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2 cloves Garlic
1 inch knob of Ginger
2 teaspoons Cumin seeds
¼ teaspoons Red pepper flakes
2 tablespoons Olive oil
600g coarsely grated Carrots
140g Red lentils
diced ½ Small onion
1l Hot vegetable stock
125ml Milk
A wedge of Lemon or lime

Carrot & Lentil Soup Recipe for a Cold Winter’s Night!

A warm bled of spice and vegetables, easy to whip up in a flash


About Carrot & Lentil Soup

This budget-friendly and easy to make Carrot & Lentil soup can be a bright summer dish or a warm winter staple. Super healthy and jam packed with proteins and flavour, the possibilities are endless when it comes to jazzing it up or giving it a flavour twist. Easy to store, an abundance of nutrients and comfortingly filling, with the perfect blend of spices, this is sure to become a favourite family meal.


Carrot & Lentil Soup Serving suggestions

  • Toppings – chopped cilantro/coriander, chopped parsley, a slice of lemon or lime, fried onions, roasted nuts, finely diced tomatoes, a pinch of paprika powder, sliced green onions.
  • Sides – naan bread, wholemeal or multi seed bread, crusty bread, dinner rolls, garlic bread.



  • If you want to give this a Moroccan twist, swap cumin and red pepper flakes for a few teaspoons of harissa paste.
  • To give it a touch of India flavour, use garam masala or curry powder instead of cumin.
  • To make it non-veg, add some shredded chicken after you blend the soup.
  • For a dairy-free alternative, swap the milk with coconut cream or coconut milk.



  • To give this soup an earthier flavour and add to the richness, chop about 100g of pumpkin or butternut squash (skin removed) and add it to the pan when mixing in your veggies. Make sure the pumpkin or squash is extra soft if you are blending the soup.
  • If you are not blending up your soup, feel free to add some chopped spinach when the lentils are cooked through. Stir it in and allow it to wilt with the residual heat of the soup. If you blend it with the spinach there will be a change in the colour of the soup.
  • You can also add some chopped celery stalks when adding your other veggies and this is again if you prefer a soup with chunky bits and not blending the soup.
  • To divert from the more vegan or vegetarian approach, you can swap the vegetable broth for chicken broth and add the shredded chicken with the veggies if you prefer not to puree the soup. If you are pureeing the soup, you can add the chicken after blending the lentil soup.


Using a slow cooker to make Carrot & Lentil Soup

Add half the cumin seeds, half the chilli flakes, garlic, ginger, olive oil, carrots, lentils and 700ml stock into your slow cooker pot. You can add the other veggies at the stage if using. Cover and cook on High for 3 hours until the red lentils are tender. Dry-fry the remaining cumin seeds and chilli flakes just until fragrant. When the lentils are done, stir in the milk and whizz up the soup depending on how you like it.


Types of Lentils

You can used canned green lentils or brown lentils as alternatives to the dried red lentils in this soup, but it would change the colour of it.


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To prep the vegetables, mince the garlic and ginger into a fine paste. You can use a food processor or a mortar and pestle for this. Peel and grate the carrot into rough strips or if you prefer a more chunky soup dice them in to small bite size cubes. Wash the red lentils under running water to get rid of any dust or debris. Finely dice the onion half into small cubes. Heat the vegetable stock over a medium heat. Let it warm up gently as you whip up the soup.


Heat a large saucepan and dry-fry the cumin seeds and red pepper flakes for about a minute, until they start to jump around the pan and release their aromas.


Scoop out about half of the fry mix with a spoon and set aside.


To the same pan, add the olive oil and the minced garlic and ginger. Allow the garlic and ginger to fry in the oil for a few seconds before adding the remaining vegetables. But keep stirring so that the spices don’t burn.


Once the garlic and ginger are fragrant, add the grated carrots, red lentils, hot vegetable stock and milk to the pan and bring to the boil.


Let the broth simmer for about 15 minutes until the lentils have swollen and softened.


Once the lentils are soft, blend the soup with a stick blender or in a food processor until smooth. You can leave it chunky if you prefer.


Season to taste with salt and pepper, and finish with a drizzle of plain yogurt, Greek yogurt or coconut cream. Sprinkle the reserved toasted spices.


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