Carrot & Lentil Soup
A creamy, vegan-friendly soup that combines tender carrots, protein-rich red lentils, and coconut milk for a warm, satisfying, and fiber-packed meal. Flavored with garlic, ginger, and aromatic spices, it’s simple to prepare on the stovetop or in a pressure cooker, making it perfect for weeknight dinners or make-ahead lunches.
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.
