by Alexia Zolis on October 6th, 2024
Packed with fibre, protein, and simple ingredients, this cozy carrot lentil soup is a nutritious meal that’s ready in just 30 minutes.
It’s soup season my friends! There’s nothing better than warming up with a comforting bowl of soup in the fall, and this simple carrot lentil soup is one to love.
Soups are an easy, nourishing way to load up on essential nutrients. They are often packed with fibre, vitamins, minerals, and protein, which will leave you feeling both full and satisfied. They’re also great for meal prepping which is why they’re my go-to in the cooler months!
Whether you’re looking for a cozy lunch or a light dinner, this carrot lentil soup will warm you up and fuel you for the day ahead. Keep reading to find out why this carrot lentil soup is a winner—and why it’s one of my dietitian-approved favorites!
Why this recipe is dietitian-approved
Fibre-filled – Thanks to both the carrots and lentils, this soup is packed with fibre! Fibre is beneficial for digestion and keeps us feeling satisfied.
Simple – Chances are you have most or all of the ingredients for this recipe in your pantry. Set aside 30 minutes, and you will have this soup ready to enjoy!
Healthy – Carrots, lentils, and spices like cumin and ginger are not only affordable, but they also bring a host of nutritional benefits. Lentils also provide plant-based protein, making this a well-balanced and filling meal.
Flavourful – Making healthy foods taste good is the key to making healthy eating sustainable. The spices and flavours in this recipe make it enjoyable to eat because it’s both delicious and good for you!
Ingredients for carrot lentil soup
Onion – A soup essential that adds loads of flavour..
Garlic – A flavour powerhouse and immunity booster, perfect for cooler months.
Ginger – Warming and anti-inflammatory, it also gives the soup a subtle zing.
Cumin – Adds a cozy and earthy flavour.
Carrots – Naturally sweet and loaded with beta-carotene, which supports skin and eye health.
Red lentils – Super nutritious, providing plant-based protein, fiber, and iron to keep you full and energized.
Chicken broth – A flavor booster and a source of minerals that make this soup extra hydrating. (Vegetable broth works great, too!)
Water – Your hydration station! It helps thin the soup to the perfect consistency.
Salt & Pepper – Brings out all the cozy flavors and ties the ingredients together for a delicious finish.
Serving suggestions
This carrot lentil soup is a meal in itself, but if you’re looking to elevate your bowl, here are a few ideas:
- Pair it with a grilled cheese: A classic comfort food pairing.
- Fresh salad: A light green side salad can add a refreshing crunch.
- Crusty sourdough croutons: To add some crunch and extra flavour, enjoy some homemade croutons on top or on the side.
How to Make Sourdough Croutons:
Cut 4 slices of sourdough bread into 1-inch cubes, drizzle them with olive oil, and spread them out in an even layer on a lined baking sheet. Season with salt and bake at 350ºF for 12 minutes. Shuffle and continue baking for another 3-5 minutes until golden brown.
Storage suggestions for carrot lentil soup
I love to make a large pot of this soup because I always have leftovers for the next day or so. Store your soup in an airtight container in the fridge and it’s good for up to 4 days. You can also freeze it for up to 3 months and simply reheat it on the stove for a quick meal.
If you make my carrot lentil soup, let me know in the comments! And don’t forget to tag me on Instagram @TheHealthyLivingRD so I can see your delicious creations!
Simple Carrot Lentil Soup
Equipment
- 1 blender or immersion blender
- 1 Large pot
Ingredients
- 1 Tbsp olive oil
- 1 onion diced
- 2 cloves garlic minced
- 2 tsp ginger grated
- 1 tsp cumin
- 1 1/4 lb carrots (about 6 large carrots) chopped
- 1.5 cups dry red lentils
- 1 cup water
- 4 cups chicken broth or vegetable broth
- Salt and pepper to taste
Optional Toppings
- Pumpkin seeds
- Sourdough croutons
- Chili flakes
Instructions
- Sauté your aromatics: Heat a tablespoon of olive oil in a large pot over medium heat. Add your diced onion and sauté for 3 minutes until soft. Add the garlic, ginger, and cumin, and cook for another minute until fragrant.
- Add the carrots and lentils: Stir in the chopped carrots and red lentils, season generously with salt and pepper, and allow to cook for one minute to absorb the flavours.
- Simmer: Pour in the chicken broth and water, bring the soup to a boil, then reduce the heat and let it simmer for 20-25 minutes or until the carrots and lentils are tender.
- Blend: Blend the soup until smooth using an immersion blender or transfer it to a blender in batches. If you prefer a chunkier soup, you can skip this step.
- Season and serve: Season with salt, pepper, chili flakes, then top with pumpkin seeds and sourdough croutons. Serve hot and enjoy!
Notes
- Storage: Store in a sealed container in the fridge for up to 4 days
- Add liquid as needed: This soup thickens further as it cools, feel free to add additional water or broth when reheating to thin out the texture.
- Optional add-ins: Additional vegetables and spices can be added into this soup to add even more flavour and nutrition. My favourite optional add-ins are sweet potatoes, butternut squash, turmeric, paprika, chili powder, and lemon juice.