High-Protein Red Lentil Soup with Carrots & Greens

Easy Red Lentil Soup with Carrots and Greens, simmered in a mild curry broth, requires just a handful of ingredients-lentils, carrots, kale, and lemon juice. Created by a Registered Dietitian, it's rich in protein and fiber to support weight management, blood sugar control, and bone health. With finely chopped veggies, every spoonful is balanced and kid-friendly. Enjoy it brothy and light or blend it into a creamy, comforting bowl.

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The brothy version of red lentil soup with carrots is light, hearty, and full of texture with tender greens in every spoonful.

Red lentil carrot soup blended in a white bowl.

The blended version of red lentil carrot soup is smooth, creamy, and comforting with bright greens stirred in at the end.

For more protein and fiber-packed soups, try my High-Protein Lentil & Carrot Soup, or visit my Vegan Soup Recipes page.

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👩🏼‍🌾 Ingredients & Health Benefits
🥕 Substitutions
📝 Tips for Making Red Lentil Soup
HIgh-Protein Red Lentil Soup with Carrots Recipe
⚖️ Convert the Recipe to Metric (g & mL)
👩🏽‍⚕️ Why This Red Lentil Soup with Carrots Is Especially Healthy
✔️ Storage Tips
🍲 Serving Tips
🙋🏽‍♀️ Recipe FAQs
🛍️ Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Minced garlic, soaked red lentils, kale, seasonings, chopped carrot, and lemon.

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

Red Lentils: Excellent source of plant-based protein and fiber to support satiety and gut health. They're also rich in folate and iron.
Onion: Adds natural sweetness and depth of flavor. Contains prebiotic fibers that feed healthy gut bacteria and sulfur compounds linked to heart health.
Carrots: Cooked carrots provide beta-carotene (vitamin A precursor) for eye health and immune support, plus natural sweetness to balance the spices.
Garlic: Rich in sulfur compounds with antibacterial and antiviral properties, and linked to lower cholesterol and blood pressure.
Low-Oxalate Greens (kale, collards, bok choy): Provide calcium, magnesium, and vitamin K - all essential for strong bones. Choosing low-oxalate greens improves calcium absorption.
Vegetable Broth (Low-Sodium): Keeps the recipe heart-healthy by reducing added salt. A good broth provides minerals and adds depth of flavor.
Cayenne: Contains capsaicin, which may improve circulation and support anti-inflammatory pathways.
Lemon: High in vitamin C, which boosts iron absorption from the lentils and helps support collagen production for bone and skin health. Adds brightness to balance earthy lentils.
Curry Powder: This spice blend often contains turmeric, cumin, coriander, and other warming spices. Turmeric provides curcumin, which has antioxidant and anti-inflammatory properties.
Fresh Dill (optional): Fresh herbs like dill provide antioxidants, vitamin C, and a burst of flavor without added sodium.

See the printable recipe card below for quantities.

🥕 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Red Lentils: Yellow split peas or green or brown lentils (note: soak and cook longer)
Onion: Use a white or yellow onion. Shallots or leeks also work if you prefer a milder flavor.
Carrot: Parsnips, sweet potato, or pumpkin can be swapped in for a similar texture.
Vegetable Broth: Water works if broth isn't available - just increase spices and lemon juice for flavor.
Cayenne: Smoked paprika or chili flakes for a milder spice.
Lemon: Splash of apple cider vinegar.
Leafy Greens: Spinach can be used (higher in oxalates, so less calcium absorbed), chard, turnip greens, or even cabbage.
Curry Powder: Use a mix of turmeric and cumin with a pinch of paprika, or try garam masala for a slightly different but delicious flavor.

📝 Tips for Making Red Lentil Soup

These additional tips will help you get the best results from this recipe.

Rinse the lentils well until the water runs mostly clear - this removes excess starch and helps the soup cook evenly.

Red lentils soaking in water in a white bowl with a spout.

Optional soak: Red lentils don't require soaking, but letting them sit in cold water for 20-30 minutes makes them easier to digest and can slightly reduce cooking time. Be sure to rinse well after soaking.

Chopped onion and carrot cooked in a stainless saucepan.

Chop vegetables finely so every spoonful has a mix of flavors and textures (also makes it more kid-friendly).

Cooked chopped onion and carrots, broth, and red lentils in a stainless saucepan.

Prevent mushiness: Red lentils cook quickly and can break down into a puree if overcooked. For more texture, simmer them gently, avoid stirring too often, and check for doneness at 15 minutes instead of letting them go longer.

Removing the scum from the top of cooking lentil soup.

Skim off the foam (scum): As the soup simmers, you may see foam rise to the surface. Skim it off with a spoon for a clearer, cleaner-tasting broth.

Cooked red lentil soup with kale in a stainless saucepan.

For a brothy version, skip the blending and add the greens in the last few minutes of cooking. Adjust spice to taste - use less cayenne for a milder soup or add more if you like more heat.

Red lentil soup in a bowl topped with chopped red onion and dill.

Brighten with lemon juice at the end - it lifts the flavors, helps with mineral absorption, and preserves the vitamin C, which is sensitive to heat.

Red lentil carrot soup blended in a white bowl topped with raita.

For a creamy version, blend before adding the greens. Then stir in chopped kale, collards, or bok choy at the end so they stay bright and tender. Serve with raita for more protein and calcium.

⚖️ Convert the Recipe to Metric (g & mL)

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👩🏽‍⚕️ Why This Red Lentil Soup with Carrots Is Especially Healthy

This Red lentil soup isn't just cozy and delicious - here's why it's a powerhouse of nutrition:

High in protein and fiber: Red lentils deliver both plant-based protein and soluble fiber, which help keep you full, support blood sugar control, and promote gut health.
Supports bone health: Low-oxalate greens like kale, chard, or bok choy provide calcium and magnesium, while the lemon juice enhances mineral absorption.
Heart-healthy: Lentils are naturally low in fat and sodium, and rich in potassium and magnesium - all nutrients that support cardiovascular health.
Weight management friendly: Protein and fiber together increase satiety, making it easier to maintain a healthy weight.
Immune support: Garlic, onion, and spices like curry powder and cayenne add antioxidants and compounds that strengthen your body's natural defenses.
Cooking greens and soaking lentils boosts magnesium absorption, making the minerals in this soup even easier for your body to use.
Kid- and family-friendly: Everything is chopped small, so every spoonful is balanced, which makes it approachable for children while still nutrient-dense for adults.

✔️ Storage Tips

Keep your red lentil soup fresh with these simple steps.

Refrigerator: Store leftovers in an airtight container for up to 5 days. The soup will thicken as it sits, so add a splash of broth or water when reheating.
Freezer: Red lentil soup freezes well. Cool completely, then portion into freezer-safe containers or bags and freeze for up to 3 months.
Reheating: Warm gently on the stovetop or in the microwave, adding extra liquid as needed to loosen the texture. If you've frozen a blended version, give it a quick stir or blend again after thawing to restore creaminess.

🍲 Serving Tips

Double the recipe and enjoy it all week. Here are some easy ways to change it up so it doesn't feel like the same soup every day:

Add a dollop of high-protein raita or yogurt for more protein and creaminess.
Stir in fresh herbs like dill, parsley, or cilantro before serving.
Serve over quinoa, brown rice, or farro to make it more filling.
Pair with naan, pita, quinoa bread, or crusty whole-grain bread for dipping.
Blend it smooth with cashews and use as a sauce for roasted veggies or grain bowls.
Top with a drizzle of olive oil, pumpkin seeds, or a spoonful of green chutney.

🙋🏽‍♀️ Recipe FAQs

Can I add potatoes to this soup?

Yes! Diced potatoes make the soup heartier and add a creamy texture once cooked. Just chop them small so they cook at the same time as the lentils. You may want to reduce the carrots slightly to balance the flavors, or add an extra splash of broth if the soup gets too thick.

How can I make this soup more like a Lebanese red lentil soup?

Lebanese lentil soup, often called Shorbat Adas, is usually flavored with cumin, turmeric, and sometimes coriander instead of curry powder. It's often blended until smooth and finished with lemon juice, which gives it a tangy, comforting flavor. To adapt this recipe, swap the curry powder for 1 teaspoon cumin and ½ teaspoon turmeric, blend the soup, and serve with extra lemon wedges on the side.

Do I need to soak the lentils?

No - red lentils cook very quickly and don't need soaking. That said, giving them a short soak (20-30 minutes) can make them easier to digest and may slightly reduce cooking time. Just rinse them well before cooking.

How can I make this more like a Mediterranean lentil soup?

To give this soup a Mediterranean feel, swap the curry powder for a mix of cumin, coriander, and turmeric. Blend it until smooth, then finish with a drizzle of olive oil, a squeeze of lemon, and a sprinkle of fresh parsley. You can also serve it with warm pita bread or crunchy pita chips on the side for a classic touch.