Creamy Carrot and Red Lentil Soup

Course: Dinner, Lunch, Soups

Cuisine: International, Mediterranean

Diet: Gluten Free, Low Fat, Vegetarian

Keyword: carrot and lentil soup, carrot and lentil soup recipe, creamy carrot and red lentil soup, easy blended soup, healthy vegetable lentil soup, red lentil soup with coconut milk, spiced lentil soup

Prep Time: 10

Cook Time: 35

Total Time: 45

Servings: servings

Calories: 297kcal

Author: Timea

A vibrant, velvety carrot and red lentil soup spiced with Hungarian paprika, turmeric, and dried mint, finished with a luscious coconut milk swirl. Quick, healthy, and ready in 45 minutes without heavy cream.

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Metrics - US Customary

Equipment

1 Soup Pot large
1 stick blender immersion blender
1 Fine-mesh sieve for rinsing lentils

Ingredients

Soup Base:

300 g red lentils rinsed and drained
3 pcs carrots small, peeled and sliced into rounds
2 pcs potatoes medium, peeled and cut into 1-inch cubes
1 pcs onion diced
3 cloves garlic minced
2 tablespoon sunflower oil or olive oil
2 tablespoon butter unsalted, or additional olive oil for vegan
2 tablespoon tomato passata or tomato paste
2 l water or low-sodium vegetable broth

Spice Blend & Seasonings:

1 tablespoon paprika mild, Hungarian
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 teaspoon mint dried
2 teaspoon sea salt adjust to taste
1 teaspoon ground pepper freshly ground

Garnish & Serving (Optional):

½ cup canned full-fat coconut milk for swirling
½ teaspoon red chili flakes
2 tablespoon fresh parsley or cilantro (chopped)

Instructions

Rinse the Lentils: Place the red lentils in a fine-mesh sieve and rinse thoroughly under cold running water until the water runs clear. Set aside to drain.
Sauté Aromatics: In a large soup pot, heat the oil and butter over medium-low heat. Add the diced onion and minced garlic; cook for 2–3 minutes until soft and translucent without browning.
Add Vegetables: Add the sliced carrots and cubed potatoes to the pot. Stir to coat in the melted butter and cook for 1 minute.
Toast the Spices: Add the rinsed red lentils, tomato passata, sweet paprika, turmeric, ground coriander, dried mint, sea salt, and black pepper. Stir continuously for 30–60 seconds over low heat to bloom the spices.
Simmer: Pour in the 2 liters of water (or broth). Bring to a rolling boil over medium-high heat, then lower the heat to medium-low, partially cover with a lid, and simmer for 25–30 minutes until the carrots, potatoes, and lentils are tender.
Puree: Remove the pot from heat. Use an immersion stick blender to puree the soup until completely smooth, silky, and creamy. Taste and adjust salt and pepper if needed.
Serve: Ladle hot soup into individual bowls, drizzle each with a swirl of coconut milk, garnish with a pinch of red chili flakes or fresh herbs, and serve warm.

Video

Notes

Lentil Choice: Always use red split lentils. Green, brown, or black lentils do not break down into a smooth, creamy puree and will make the soup grainier and darker.
Texture Adjustments: As the soup cools, the potato and lentil starches will thicken it. Simply whisk in a splash of warm water or vegetable broth while reheating to restore its velvety texture.
100% Vegan Adaptation: Swap the 2 tablespoons of butter for additional olive oil or coconut oil.
Storage & Freezing: Store in an airtight container in the refrigerator for up to 4–5 days, or freeze in individual containers for up to 3 months.

Nutrition