This Easy Carrot and Lentil Soup recipe is so flavorful and satisfying. It cooks in under under 30 minutes, using all pantry-friendly ingredients. It's packed with plant-based protein, iron, and fiber, and perfect for meal-prep.
This is a great recipe to keep on rotation. I frequently make a big batch and freeze the leftovers. It's a complete meal and keeps you feeling full for hours.
This dish was inspired by my Tempeh Lentil Stew with Potatoes on this site, as well as this White Bean Soup with Quinoa.
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๐ฉ๐ผโ๐พ Ingredients
- Lentils are an excellent source of plant-based protein. This lentil soup was made with brown lentils, but you can also use Puy, French, or any variety of green lentils.
- Flaxseed meal is made by grinding whole flaxseeds into a fine powder. Flaxseeds are a rich source of omega-3 fatty acids, protein, fiber, and lignans, which are plant compounds with antioxidant properties. As well as being a nutrition powerhouse, flaxseed meal serves as a thickener and adds body to this soup.
- Fresh lime juice (not shown) is essential for bringing the flavors together. Do not skip it!
See recipe card for quantities.
๐ฅ Substitutions
- Carrots - substitute with chopped sweet potato as desired
- Red bell pepper - This is an optional ingredient. It adds a distinct flavor and smokiness to the soup.
- Flaxseed meal - This is an optional ingredient. Ground flaxseed thickens the lentil soup and adds heart healthy omega-3.
For more protein-packed recipes, visit my Vegan Soups and Stews Recipes page.
๐ Instructions
Step 1. Heat the oil in a large saucepan or Dutch oven over medium-high heat. Cook the onion, carrots, and bell pepper until the onion is translucent. Add the garlic, chili powder, cumin, paprika, and oregano and cook for 1 minute more.
Step 2. Add the lentils and cook for another minute, stirring constantly. Mix in the vegetable broth and reduce the heat to a gentle simmer. Simmer partially covered for about 15 minutes, or until the lentils are al dente.
Step 3. Stir in the diced tomatoes and cook until warmed through. Optional: Transfer about one-half of the soup to a large blender and blend until smooth. Add the purรฉed soup back to the saucepan.
Step 4. Season the lentil soup with fresh lime juice, salt, and pepper to taste.
๐ก Expert Tips
- Do not add the tomatoes or lime juice until the lentils are al dente. Adding an acidic ingredient too early in the cooking process can prevent the lentils from reaching their peak tenderness.
- For a thicker soup, blend a portion of the soup. You can blend it directly in the saucepan using an immersion blender, or let the soup cool before transferring it to a standing blender in batches. Blend until the desired consistency. Add more vegetable broth as needed.
- Lime juice is essential in this recipe for bringing the flavors together. Don't skip it.
- Serve over potatoes: Prick small-medium Yukon Gold potatoes all over with a fork. Microwave in a covered microwave-safe dish for 5 minutes. Flip over and cook for about 2 minutes more, or until they can be pierced with a knife without resistance. Otherwise, bake the potatoes in an oven at 450ยบF for about 45 minutes, or until fork tender.
- For freezing: Let the soup reach room temperature before freezing. Leave a little space when transferring the soup to a freezer-safe container as foods tend to expand upon freezing.
- Storage: Refrigerate leftover Carrot and Lentil Soup in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to three months. Remember to mark the date on the container.
๐๐ฝโโ๏ธ Recipe FAQs
You do not need to soak the lentils for this Carrot and Lentil Soup recipe. In general, lentils do not require soaking but can be soaked to reduce the cooking time by about one half.
Always rinse and sort your lentils to ensure there are no impurities. Sift through them to make sure there are no rocks. No one wants to break a tooth by biting down on a rock!
Gently simmer lentils over low heat. Cooking them at a rapid simmer can lead to them splitting their skins from the pressure, and may result in them becoming mushy. Cook them until al dente. They will continue to soften even after they are removed from the stovetop.
๐ฝ Related Recipes
๐ฉ๐ฝโ๐ณ Made This Recipe?
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๐ Recipe
Carrot and Lentil Soup Recipe
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Ingredients
- 2 tablespoons olive oil or vegetable broth
- 1 large yellow onion small dice
- 2 medium-large carrots small dice
- 1 large red bell pepper small dice (optional)
- 5 cloves garlic minced
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon oregano
- 2 ยผ cups dry brown lentils or green, Puy, or French lentils (16 ounces)
- 6 cups vegetable broth plus more to taste (preferably low sodium)
- 2 (14.5-ounce) cans diced tomatoes
- Salt & freshly ground black pepper to taste
- 1 tablespoon flaxseed meal (optional)
- Juice of 1 large lime plus more to taste
Instructions
- Cook the mirepoix: Heat the oil in a large saucepan or Dutch oven over medium-high heat. Cook the onion, carrots, and bell pepper for about 4 minutes, or until the onion is translucent.
- Season: Add the garlic, chili powder, cumin, paprika, and oregano and cook for 1 minute more, stirring constantly.
- Cook the lentils: Add the lentils and cook for another minute, stirring constantly. Mix in the vegetable broth and reduce the heat to a gentle simmer. Simmer, partially covered, for about 15 minutes, or until the lentils are al dente.
- Stir in the diced tomatoes and cook for about 5 minutes more, or until warmed through.
- Optional: Transfer about one-half of the soup to a large blender and blend until smooth. Add the purรฉed soup back to the saucepan.
- Add the flaxseed meal, and season with lime juice, salt, and pepper to taste.
Notes
- Do not add the tomatoes or lime juice until the lentils are al dente. Adding an acidic ingredient too early in the cooking process can prevent the legumes from reaching their peak tenderness.
- Blend a portion of the soup for a thicker soup. You can blend it directly in the saucepan using an immersion blender, or let the soup cool before transferring it to a standing blender in batches. Blend until the desired consistency. Add more vegetable broth as needed.
- For freezing:ย Let the soup reach room temperature before freezing. Leave a little space when transferring the soup to a freezer-safe container as foods tend to expand upon freezing.
- Storage:ย Refrigerate in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to three months. Remember to mark the date on the container.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Joe says
Using what I had, so instead red onion and green pepper ๐ซ. I was also out of paprika so used cayenne pepper.
Great idea to blend only half and mix again. I threw in a can of chickpeas too. It's definitely one of the most wholesome, flavoursome soups/stews I have ever tasted. Thank you.
Nisha Melvani says
Must be delicious with chickpeas! I'm so glad you enjoyed it. Thank you.
Amina Sirry says
I love the earthy lentils and the carrots add just the right amount of sweetness to this dish!
Nisha Melvani says
Yes! This is a popular one!
Primla Goddard says
This carrot and lentil soup is a winner! Make sure you donโt leave out the fresh lime juice.
Nisha Melvani says
The lime juice is essential! Thank you.
Neena Chandiramani says
Carrot and lentils soup, hearty!
Nisha Melvani says
Very comforting and healthy!