Easy Carrot Lentil Soup (Gluten-Free, Vegan)

Ready in 45 minutes, this easy carrot lentil soup is hearty and satisfying. Seasoned with spices, it’s bold in flavor and great for a lighter meal or a tasty appetizer. Naturally gluten-free and vegan too.

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Soups for a Lighter Meal

I’m not sure about you, but when I’m not particularly famished but still want something satisfying, I prefer a bowl of soup instead of a heavy main.

Not all soups are equal, of course.

Light clear soups are best as appetizers, but soups which are a little heartier and have more substance can often do double duty – either as a tasty appetizer or a lighter main.

Here’s where this carrot and lentil soup comes in – thanks to the red lentils, it’s high in plant-based protein and can fill you up and keep you full for longer.

(Did You Know? Compared to brown lentils or green lentils, red lentils cook faster and also break down more easily, resulting in a deliciously creamy texture without the need for any cream or butter, so this soup isn’t heavy.)

Here’s Why You’ll Love this Carrot Red Lentil Soup:

• Simple Ingredients: The main ingredients required for this delicious lentil soup are easily accessible at the local grocery store (nothing fancy required!).
• Easy to Make: Preparing this soup is as simple as sautéing the veggies until tender, then adding the spices, tomato paste and water, and simmering until the lentils are soft.
• Totally Gluten-Free, Dairy-Free & Vegan: The best part is that this red lentil and carrot soup recipe is 100% gluten-free, dairy-free and vegan. This means that even those with Celiac disease or gluten or lactose intolerances, or those simply on a gluten-free diet or vegan diet can enjoy it without issues!

Ingredients You’ll Need:

Here’s a visual overview of the ingredients required for this carrot lentil soup recipe.

(For exact measurements, please scroll down to the printable recipe card at the bottom of this post.)

Recipe Notes + Substitutions:

• Oil: I used extra virgin olive oil, but feel free to use another vegetable oil if you prefer.
• Vegetables: Carrots are a key ingredient in this carrot and lentil soup. As for the onions, feel free to use white onions, yellow onions or red onions.
• Spices: I used a mix of ground cumin, smoked paprika, sweet paprika and ground black pepper to adds a beautiful warming flavor and a kick of heat to this red lentil soup. Feel free to add in other of your favorite spices and condiments (such as garlic powder, onion powder, etc).
• Tomato Paste: I like adding a bit of tomato paste for color and sweetness to balance out the other flavors. Feel free to leave it out if you’re not keen on the taste of tomato.
• Red Lentils: Make sure to use red lentils – they are smaller in size and cook faster compared to brown lentils or green lentils (brown lentils are great for this lentil curry!). Plus they give this soup the beautiful orange color. Rinse the red lentils well before using.
• Mint: Mint adds a refreshing taste to this lentil carrot soup. However, feel free to leave it out if mint isn’t up your alley.
• Water: I used filtered water as the main liquid, but you can also use vegetable broth if you want more flavor.

How to Make Carrot and Lentil Soup:

Cut Vegetables: Cut the carrots and onions into small pieces. Mince the garlic cloves.

Sauté Onions, Carrots and Garlic: In a large pot, heat up olive oil over medium heat. Add the onion and carrots. Cook until onion is translucent (about 5 minutes). Add the minced garlic, and cook for another 1 minute.

Dish by Dish Tips:

• Consistency of the Soup: Adjust the consistency of this carrot lentil soup according to your preference. Like a chunkier soup? Then leave it as it is without blender. Prefer a smoother and creamier soup? Then either use an immersion blender, high-speed blender or food processor to blend half of the soup and the return it to the pot, or blend all of the soup for a really smooth texture.
• Add A Squeeze of Juice: For a refreshing contrast in taste, go ahead and squeeze a bit of lemon juice or lime juice over this hearty soup just before serving.
• Additional Spices: Other warming spices that you could also include are ground ginger, curry powder, chili powder etc.
• Optional Toppings: I like topping this soup with a few fresh mint leaves, but go ahead and use other types of fresh herbs (such as chives, cilantro, parsley, rosemary, thyme). You can also dress up this soup by adding a dollop of yogurt or a drizzle of coconut milk if you prefer.

Other Gluten-Free Soup Recipes You’ll Love:

• Creamy Carrot Soup (Gluten-Free, Vegan)
• Creamy Pumpkin Soup (Gluten-Free, Vegan)
• Tomato Soup (Gluten-Free, Vegan)
• Cream of Mushroom Soup (Gluten-Free, Vegan)
• Potato Soup (Gluten-Free, Vegan)

Gluten-Free Appetizers to Make:

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Easy Carrot Lentil Soup (Gluten-Free, Vegan)

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

• Author: Felicia Lim
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

Ready in 45 minutes, this easy carrot lentil soup is hearty and satisfying. Seasoned with spices, it’s bold in flavor and great for a lighter meal or a tasty appetizer. Naturally gluten-free and vegan too.

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Ingredients

Units USM Scale 1x2x3x

• 2 tablespoons olive oil
• 2 carrots, diced
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1/2 teaspoon ground cumin
• 1/4 teaspoon smoked paprika
• 1 teaspoon sweet paprika
• 1 tablespoon tomato paste
• 1 cup uncooked red lentils, rinsed
• Fresh mint (optional)
• 5 cups water
• Salt and pepper to taste

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Instructions

1. Cut Vegetables: Cut the carrots and onions into small pieces. Mince the garlic cloves.
2. Sauté Onions, Carrots and Garlic: In a large pot, heat up olive oil over medium heat. Add the onion and carrots. Cook until onion is translucent (about 5 minutes). Add the minced garlic, and cook for another 1 minute.
3. Add Spices: Stir in cumin, smoked paprika, and sweet paprika. Add tomato paste and cook for 30 seconds until fragrant.
4. Add Lentils, Mint and Water: Add the rinsed red lentils, fresh mint (if you like), and water (or broth if using). Stir well and bring to a boil.
5. Simmer and Blend: Reduce heat to low, cover, and simmer for 20–25 minutes, or until lentils are soft and starting to break down. For a smoother texture, use an immersion blender to partially or fully blend the soup. You can also blend half in a high-speed blender and return it to the pot. Add salt and pepper to taste.
6. Garnish and Serve: Ladle the carrot and lentil soup into bowls and garnish with fresh mint. Serve with crusty bread.

Notes

Oil: I used extra virgin olive oil, but feel free to use another vegetable oil if you prefer.

Vegetables: Carrots are a key ingredient in this carrot and lentil soup. As for the onions, feel free to use white onions, yellow onions or red onions.

Spices: I used a mix of ground cumin, smoked paprika, sweet paprika and ground black pepper to adds a beautiful flavor to this red lentil soup. Feel free to add in other types of spices and condiments (such as garlic powder, onion powder, etc).

Tomato Paste: I like adding a bit of tomato paste for color and sweetness to balance out the other flavors. Feel free to leave it out if you’re not keen on the taste of tomato.

Red Lentils: Make sure to use red lentils – they are smaller in size and cook faster compared to other colored lentils. Plus they give this soup the beautiful orange color. Rinse the red lentils well before using.

Mint: Mint adds a refreshing taste to this lentil carrot soup. However, feel free to leave it out if mint isn’t up your alley.

Water: I used filtered water, but you can also use vegetable broth if you want more flavor.

• Prep Time: 15 mins
• Cook Time: 30 mins
• Category: Soups
• Method: Stovetop