Carrot and Lentil Soup

Ingredients

• 30 ml (2 tablespoons)avocado oil
• 1/2 smallonion, finely chopped
• 454 g (1 pound)carrots, sliced
• 1 tablespoon (from about 2.5 cm [1 inch] ginger root, peeled)minced ginger
• 1 teaspoonground cumin
• 1 teaspoonsmoked paprika
• 1 teaspoonsalt
• 1/2 teaspoonblack pepper
• 946 ml (4 cups)vegetable or chicken stock
• 190 g (1 cup)red lentils
• 383 g (13.5 ounces)coconut milk

Instructions

1. 1

   Sauté the vegetables

   Heat the avocado oil in a large soup pot over medium heat. Add the onion, carrots, ginger, cumin, smoked paprika, salt and black pepper. Sauté for 10 minutes.

2. 2

   Simmer the lentils

   Pour in the stock and add the red lentils. Bring to a boil, then lower the heat to a simmer and cover the pot. Cook for 30 minutes, stirring a few times.

3. 3

   Add the coconut

   Stir in the coconut milk and heat the soup for a few minutes more.

What is carrot and lentil soup?

This is a hearty, spoonable soup built from carrots, lentils, stock and spices, finished with coconut milk. Carrot and lentil soups appear in many forms around the world; this version takes a simple, American-style approach with smoked paprika and a creamy finish.

Red lentils cook into a soft, thick texture, while carrots bring sweetness and ginger and cumin add warmth. Coconut milk rounds out the broth without requiring a separate cream-based sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 483 calories, 20g protein, 53g carbs, 24g fat.

The lentils provide much of the soup's carbohydrate and plant protein, while avocado oil and coconut milk contribute most of its fat. Carrots add carbohydrates too. Pair a bowl with a green salad or other vegetables for a more balanced plate.

The ingredients that shape the flavour

Carrots and lentils: sliced carrots soften during the simmer, and red lentils help give the soup body. Keep the lentils whole when adding them; they will break down as they cook.

Spices and ginger: cumin, smoked paprika, black pepper and minced ginger make a warmly seasoned base. Sautéing them with the vegetables gives their flavours a chance to mingle with the oil.

Coconut milk: stirred in at the end, it adds richness and a mellow coconut note. Vegetable or chicken stock both work as the soup's savoury liquid.

Build flavour in the pot

Start by heating the oil over medium heat, then add the onion, carrots, ginger and seasonings together. Give them the full 10 minutes, stirring as needed so they soften and become fragrant without scorching.

Once the stock and lentils are added, bring the pot to a boil before lowering the heat. A gentle simmer cooks the lentils more evenly than keeping the soup at a rolling boil.

Check the simmer and texture

During the 30-minute simmer, stir the soup a few times so lentils do not settle and catch on the bottom. Keep the lid on between stirs to maintain the simmer.

The lentils should be soft by the end, and the carrots should be tender when pierced. Stir in the coconut milk only after this cooking time, then heat it through for a few minutes.

Timing and consistency

The stated total time is 50 minutes, with 10 minutes for sautéing and 30 minutes for simmering, plus time to bring the stock to a boil and warm the coconut milk. Have the ingredients ready before you start so the pot can move smoothly from one stage to the next.

Red lentils naturally thicken the soup as they soften. If it seems thicker than you like, loosen it with a little extra stock or water; if you prefer it thicker, let it stand briefly before serving.

What to serve with it

Serve the soup in bowls with bread or toast for dipping. A simple green salad or a side of steamed vegetables can add freshness alongside the warm, creamy soup.

For a finishing touch, add a little black pepper or a spoonful of coconut milk at the table. Keep any extra seasoning to taste, since the stock and salt already season the pot.

Recipe notes & tips

• Chop the onion finely so it softens quickly during the sauté.
• Stir the lentils into the stock before covering the pot to help distribute them evenly.
• Stir a few times during the simmer so lentils do not stick to the pot.
• Add the coconut milk after the lentils and carrots have had their full simmer.
• Taste the soup before serving and adjust the seasoning to your preference.

Variations

• Use vegetable stock: choose it for a meat-free version.
• Use chicken stock: swap it for vegetable stock for a different savoury base.
• Adjust the ginger: use a little less or more to suit your taste.
• Change the spice level: add extra black pepper for more warmth.
• Add a garnish: finish bowls with a small swirl of coconut milk.

Common mistakes to avoid

• High heat during the sauté: the vegetables and spices can scorch; keep the pot over medium heat.
• Skipping the stir: lentils can settle on the bottom; stir the soup a few times as it simmers.
• Keeping a rolling boil: it can make the cooking less even; lower the heat once the soup boils.
• Adding coconut milk too early: it is meant to go in after the 30-minute simmer; stir it in at the end.
• Stopping while the lentils are firm: continue simmering until the lentils are soft and the carrots are tender.

How to store

Refrigerate cooled leftovers in an airtight container for up to 3–4 days. Reheat gently on the hob or in the microwave, stirring occasionally; add a splash of stock or water if the soup has thickened. Freeze for up to 3 months and thaw in the fridge before reheating.

Frequently asked questions