This vibrant Carrot & Lentil Soup with Coconut Milk is a comforting, nutrient-packed meal perfect for chilly days.
Naturally vegan and gluten-free, it’s rich in plant-based protein, fiber, and heart-healthy fats from coconut milk.
Spiced with garlic, ginger, and warming spices, it delivers a satisfying depth of flavor while remaining light and easy to prepare.
Ideal for quick weeknight dinners or make-ahead meal prep.
Carrot & Lentil Soup
Equipment
- 1 Large Pan or Dutch Oven
- 1 Cutting board
- 1 Chef’s Knife
- 1 measuring cup
- 1 Measuring Spoon
- 1 wooden spoon or spatula
- Optional: Instant Pot or electric pressure cooker
Ingredients
- 2 tbsp olive oil
- 1 small onion chopped
- 4 medium carrots approx. 100 g each, peeled and diced
- 2 cloves garlic minced
- 1 inch fresh ginger peeled and minced (optional)
- 1 tsp ground cumin
- ½ tsp ground coriander
- ½ tsp turmeric powder
- 1 cup red lentils rinsed and drained
- 4 cups vegetable broth
- 13.5 oz coconut milk
- Sea salt to taste
- Black pepper to taste
Optional garnishes:
- Fresh cilantro leaves
- Dairy-free yogurt or sour cream swirl
Instructions
- Prepare the Vegetables: Start by gathering all your fresh ingredients. Peel the carrots and cut them into small, uniform cubes—this ensures they cook evenly. Chop the onion finely, mince the garlic, and, if using, peel and finely mince the fresh ginger. Having your vegetables prepped before cooking makes the process smoother and keeps the flavors balanced throughout the soup.
- Heat the Olive Oil: Place a large pan or Dutch oven over medium-low heat and pour in the olive oil. Allow the oil to warm gently for 1–2 minutes, but be careful not to let it smoke. Properly heated oil helps the aromatics release their flavors into the soup without burning.
- Sauté Onions and Carrots: Add the chopped onions and diced carrots to the warm oil. Stir them frequently using a wooden spoon or spatula. Cook for approximately 10 minutes until the onions become translucent and soft, and the carrots start to tenderize. This step builds the base flavor of your soup and adds natural sweetness from the caramelized onions.
- Add Garlic, Ginger, and Spices: Once the onions and carrots are softened, add the minced garlic and ginger. Sprinkle in the ground cumin, coriander, and turmeric. Stir continuously for 1–2 minutes until the spices become fragrant. This process “blooms” the spices, intensifying their aroma and flavor, which will carry throughout the soup.
- Incorporate Lentils and Broth: Pour the rinsed red lentils into the pot, followed by the vegetable broth. Stir well to combine all ingredients evenly. Season with sea salt and freshly ground black pepper to taste. The lentils will absorb the flavors of the spices and vegetables as they cook, creating a hearty and filling base for the soup.
- Bring Soup to a Gentle Boil: Turn the heat to medium-high and bring the mixture to a gentle boil. Keep a close eye on it to prevent overflowing. Once boiling, immediately reduce the heat to low or medium-low to allow the soup to simmer gently.
- Simmer Until Tender: Cover the pot with a lid and let the soup simmer for about 20 minutes. Stir occasionally to prevent sticking and ensure even cooking. The carrots and lentils should become tender but not mushy. This stage allows the flavors to meld together beautifully while creating a creamy, naturally thickened soup.
- Stir in Coconut Milk: Once the vegetables and lentils are tender, remove the pan from heat. Slowly pour in the coconut milk, stirring gently to combine. Coconut milk adds a rich, creamy texture and a subtle sweetness that balances the spices perfectly. Taste and adjust seasoning with additional salt or pepper if needed.
- Serve and Garnish: Ladle the hot soup into bowls. For added freshness and flavor, garnish each serving with a few fresh cilantro leaves. For a creamy touch, add a swirl of dairy-free yogurt or sour cream. This step not only enhances the presentation but also adds layers of texture and taste to the final dish.
- Optional Pressure Cooker Method: If using an Instant Pot or electric pressure cooker, first follow steps 1–4 using the sauté function. After adding the lentils and broth, secure the lid and pressure cook on high for 15 minutes. Allow natural pressure release, then stir in the coconut milk. Serve with garnishes as described above. This method is faster and convenient for busy days while maintaining the same depth of flavor.
Notes
- For best results, rinse red lentils thoroughly under cold water to remove excess starch and prevent clumping.
- Adjust the thickness of the soup by adding more vegetable broth for a lighter consistency or cooking slightly longer to thicken naturally.
- Fresh ginger adds warmth and a subtle zing; if unavailable, a pinch of ground ginger can be used.
- Coconut milk can be full-fat for creaminess or light for a lower-calorie version without compromising flavor.
- Season gradually and taste before serving; spices develop over simmering, and a final adjustment ensures the perfect balance.
Chef’s Secrets for Maximum Flavor
To elevate this soup, start by sautéing the onions and carrots slowly over medium-low heat.
Patience at this stage allows natural sugars to develop, creating a sweeter, richer base.
Blooming the spices in hot oil enhances aroma and deepens flavor.
If you enjoy a smoother texture, lightly blend half the soup with an immersion blender before adding coconut milk.
Fresh herbs like cilantro added just before serving preserve their brightness and provide a refreshing contrast to the warm, spiced broth.
Serving Suggestions to Impress Guests
This soup is versatile and pairs beautifully with simple accompaniments.
Serve it with warm crusty bread or garlic naan for a comforting meal.
For added texture, sprinkle roasted pumpkin seeds or crushed cashews on top.
A side of quinoa salad or steamed greens complements the fiber and protein content, making it a wholesome, well-rounded lunch or dinner.
It also works well as a starter for a larger, plant-based dinner menu.
Storage Tips for Longevity
Allow the soup to cool to room temperature before storing.
It keeps well in an airtight container in the refrigerator for up to 4 days.
For longer storage, freeze in portions for up to 3 months.
When reheating, gently warm on the stovetop and stir occasionally to restore creaminess.
Avoid boiling, as this can separate the coconut milk.
Garnish with fresh herbs just before serving to retain their color and flavor.
Frequently Asked Questions
1. Can I use other types of lentils?
Yes! Red lentils cook quickly and break down nicely for a creamy texture, but yellow or orange lentils can be substituted.
Green or brown lentils hold their shape more and will give a chunkier soup. Adjust cooking time accordingly.
2. How spicy is this soup?
This recipe has a mild warmth from cumin, turmeric, and optional ginger.
You can increase heat by adding chili flakes or fresh green chili during the sauté stage if you prefer a spicier version.
3. Can I make this soup ahead of time?
Absolutely. The flavors often improve when the soup sits for a few hours or overnight.
Reheat gently and stir in a little extra coconut milk if it thickens too much.
4. Is this soup suitable for meal prep?
Yes! This soup is ideal for meal prep as it stores well in the fridge and freezes beautifully.
Portion it into individual containers for quick grab-and-go lunches or dinners.
5. Can I replace coconut milk with something else?
If you need a dairy-free alternative but want lower fat, you can use unsweetened oat milk or soy milk, though it may slightly reduce the richness.
For a creamier texture, blend a handful of soaked cashews with water and stir them in at the end.
