This carrot and lentil ginger soup is a masterpiece. It's something you can always throw together for a wholesome and easy meal. The soup packs lots of fiber and protein, from the lentils.
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I always make this soup whenever I’m craving something quick, delicious, and healthy all at once.
The flavors come together beautifully, and the red lentils give it such a naturally creamy texture. If that sounds like your kind of thing, then you’re going to love this red lentil soup.
ingredients you'll need
- cooking oil
- 1 onion, chopped
- minced garlic clove
- freshly grated ginger
- 4 medium-sized carrots, peeled and chopped
- red lentils, rinsed
- vegetable broth
- coconut milk
- salt to taste
- Red pepper chili flakes - you can also use cayenne or Aleppo pepper.
how to make it
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until softened. Add garlic and ginger, and cook for an additional minute until fragrant.
- Add lentils and carrots: Add carrots and rinsed lentils to the pot. Stir to combine, cooking for another 1–2 minutes.
- Simmer the soup: Pour in the vegetable broth and bring the soup to a boil. Reduce heat, cover, and simmer for 15–20 minutes, or until the lentils and carrots are tender.
- Blend the soup: Use an immersion blender (or carefully transfer soup in batches to a blender) and blend until smooth and creamy.
- Add coconut milk: Pour in coconut milk, stir well, and heat gently for another 3–4 minutes. Season with salt, pepper, and chili flakes to taste.
- Serve: Serve into bowls and garnish as desired with fresh herbs, chili flakes, or extra coconut milk.
serving suggestions
Serve it with sliced bread, garlic bread, flatbreads, crispy chickpeas, top with some more chili flakes, or drizzle with chili oil for some extra heat.
refregeration and freezing
You can store any leftover carrot lentil soup in an airtight container in the fridge for up to 4 days. Just let it cool completely before popping it into the fridge.
It actually tastes even better the next day once the flavors have had time to mingle! When you're ready to reheat, just warm it gently on the stove or in the microwave, stirring occasionally.
This soup freezes beautifully for up to 3 months.
Tip: I like to freeze it in individual portions so it’s easy to grab, reheat, and go! Just thaw it overnight in the fridge or reheat straight from frozen on low heat.
more delicious recipes
- Kidney Beans Chickpea Curry
- Halloumi Chickpea Salad
- High Protein Butter Bean Salad
- German Lentils Recipe
📖 Recipe
Carrot Lentil Ginger Soup
Equipment
Ingredients
- 2 tablespoons olive oil
- 1 onion chopped
- 2 cloves garlic minced
- 1 teaspoon freshly grated ginger
- 4 medium-sized carrots peeled and chopped
- 250 g red lentils rinsed
- 1 liter vegetable broth
- 1 can 400 ml coconut milk
- 1 tablespoon red pepper flakes (use more, or less to taste)
- salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until softened. Add garlic and ginger, and cook for an additional minute until fragrant.2 tablespoons olive oil, 1 onion, 2 cloves garlic, 1 teaspoon freshly grated ginger
- Add carrots and rinsed lentils to the pot. Stir to combine, cooking for another 1–2 minutes.4 medium-sized carrots, 250 g red lentils
- Pour in the vegetable broth and bring the soup to a boil. Reduce heat, cover, and simmer for 20-30 minutes, or until the lentils and carrots are tender.1 liter vegetable broth
- Use an immersion blender (or carefully transfer soup in batches to a blender) and blend until smooth and creamy.
- Pour in coconut milk, stir well, and heat gently for another 3–4 minutes. Season with salt and pepper to taste.1 can 400 ml coconut milk
- Add the red chili flakes, salt, and pepper to taste.salt and pepper, 1 tablespoon red pepper flakes
- Serve and garnish as desired with fresh herbs, chili flakes, or extra coconut milk.
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