Red lentil and carrot soup

Ingredients

• As neededOlive oil
• 1 largeOnion
• 2 clovesGarlic
• 140 gTomato purée
• 1/2 tspGround caraway
• To tasteSalt
• To tasteGround black pepper
• 1 cube or as neededVegetable stock cube or vegetable stock
• 250 gRed lentils
• 2 medium or 1 largeCarrot
• As neededWater

Instructions

1. 1

   Soften the onion

   Heat olive oil in a large saucepan and add the diced onion. Stir, then add the pressed garlic after 1–2 minutes. Fry for about 5 minutes, until the onion has softened.

2. 2

   Cook the tomato

   Stir in the tomato purée and ground caraway, then lightly dust with ground black pepper. Cook gently for about 2 minutes.

3. 3

   Add lentils and carrot

   Rinse the lentils in a sieve and add them to the pan with water and either a vegetable stock cube or vegetable stock. While the soup comes to the boil, peel and dice the carrot, then add it to the pan.

4. 4

   Simmer until tender

   Cook for about 30 minutes, until the lentils and carrot are soft. It is fine if the lentils begin to break down, as the soup will be blended later.

5. 5

   Blend the soup

   When the carrot and lentils are tender, take the pan off the heat and let the soup cool. Ideally, blend it with a stick blender, stopping before it becomes completely smooth so that some pieces of carrot remain.

6. 6

   Season and serve

   Taste the soup and add more salt if needed, then serve.

What is red lentil and carrot soup?

This is a simple vegetable-and-pulse soup built around red lentils, carrot and tomato. Red lentil soups are found in many food traditions, particularly across parts of the Middle East and South Asia; this version keeps the seasoning spare and uses ground caraway for a distinctive savoury note.

The lentils cook without soaking and soften enough to thicken the broth. A partial blend brings the ingredients together while preserving a little texture from the carrot.

Nutrition and macros by portion

The nutrition label shows one serving as written: 190 calories, 9g protein, 29g carbs, 4g fat.

The red lentils provide most of the carbohydrates, fibre and plant protein, while olive oil supplies much of the fat. Carrot and tomato purée add further carbohydrates, including natural sugars. For a balanced plate, serve a bowl with a side of vegetables or a modest portion of wholemeal bread.

The key ingredients

Red lentils: they cook relatively quickly and break down as they simmer, giving the soup body without needing a separate thickener. Rinse them in a sieve before adding them to the pan.

Caraway: the recipe uses ground caraway, not cumin. Its warm, earthy flavour complements the sweetness of the carrot and the acidity of the tomato purée.

Tomato purée: cooking it briefly with the onion and garlic helps it meld into the base before the liquid is added.

Build flavour before simmering

Onion and garlic: give the onion time to soften in the oil, adding the garlic after the first 1–2 minutes so it has less time to catch. Keep the heat moderate and stir as they cook.

Tomato and spice: stir the purée and caraway through the softened vegetables, then cook them gently for about 2 minutes. This short step lets the base combine before the lentils go in.

Check the texture as it cooks

Tender vegetables: after about 30 minutes, check that both the lentils and carrot are soft. If the carrot still feels firm, continue simmering until it is easily pierced.

Blending: let the soup cool after removing it from the heat, as the method directs. Blend only partway or pulse briefly, aiming for a mostly smooth soup with a few carrot pieces left.

Season at the end

Stock and salt: a stock cube or prepared vegetable stock will affect how much extra salt the soup needs. Taste after cooking and adjust gradually rather than salting heavily at the start.

Pepper: the method adds a light dusting during cooking. Add more at the table if you prefer a sharper finish.

Make it a meal

Bread: serve the soup with crusty bread or toast for dipping and a more substantial lunch.

Fresh contrast: a spoonful of plain yoghurt or a little chopped parsley can complement the warm, earthy flavours. Keep any additions separate if you want to follow the recipe as written.

Recipe notes & tips

• Rinse the red lentils in a sieve before adding them to the saucepan.
• Dice the carrot fairly evenly so the pieces soften at a similar rate.
• Use ground caraway rather than ground cumin to keep to the recipe’s intended flavour.
• If using a stock cube, dissolve it in the cooking water before adding it.
• Blend in short bursts and check the texture between each one to retain some carrot pieces.
• Taste for salt after simmering, especially if your stock is already salty.

Variations

• Add chilli: include a pinch of chilli flakes with the caraway for gentle heat.
• Finish with lemon: squeeze a little lemon juice into each bowl for a brighter flavour.
• Add fresh herbs: scatter chopped parsley over the soup just before serving.
• Make it creamier: stir a spoonful of plain yoghurt into each bowl at the table.
• Keep it chunkier: blend only a small portion of the soup, or leave it unblended.

Common mistakes to avoid

• Adding garlic too early: it can burn while the onion softens; add it after 1–2 minutes as directed.
• Skipping the lentil rinse: rinse them in a sieve before cooking.
• Using cumin by mistake: the ingredient is ground caraway, so check the label before seasoning.
• Blending while very hot: allow the soup to cool after taking it off the heat before using a stick blender.
• Blending until completely smooth: stop while some carrot pieces remain for the intended texture.
• Salting too soon: stock can already be salty, so taste and adjust at the end.

How to store

Cool the soup promptly and store it in a covered container in the fridge for up to 3 days. Reheat gently in a saucepan, stirring occasionally, and add a little water if it has thickened; heat until steaming throughout.

Frequently asked questions