This Vegan Red Lentil Soup with Carrots is cozy, hearty, and packed with flavor, making it the perfect bowl of comfort for chilly days. Made with simple pantry staples like red lentils, carrots, onions, and spices, this one-pot soup is creamy without any dairy, nourishing, and ready in under an hour. It's like a warm hug in a bowl!
Red lentils are the secret weapon here. These budget-friendly and protein-packed legumes cook fast, break down into a velvety texture, and soak up all the warm spices like paprika, cumin, and turmeric. Pair them with naturally sweet carrots and a swirl of tomato paste, and you’ve got a soup that’s wholesome, vibrant, and tastes way fancier than the effort it takes. No wonder lentil soups are a staple in so many cuisines!
This red lentil soup recipe was inspired by my Lentil Stew and pairs perfectly with Homemade Pull Apart Garlic Bread for the kind of meal that makes you forget it’s actually vegan. Trust me — this soup is about to become your go-to cozy night staple.
Why You'll Love This Recipe
- Creamy and flavorful without cream. Red lentils break down as they cook, creating a naturally thick and creamy soup base. Add in warm spices and you’ve got a soup that’s rich in flavor without needing dairy.
- Nutritious and filling. Lentils are a powerhouse of plant-based protein, fiber, and essential nutrients. Carrots add natural sweetness and extra vitamins, while the spices provide anti-inflammatory benefits. It’s healthy comfort food at its best.
- Quick and easy. This soup comes together in about 40 minutes with just one pot and a handful of ingredients. It’s the perfect weeknight dinner when you want something cozy and wholesome without a lot of fuss.
- Vegan, gluten-free, and customizable. Naturally vegan and gluten-free, this soup fits a variety of diets. You can adjust the seasoning, add coconut milk for creaminess, or throw in extra veggies to make it your own.
Jump to:
Ingredients and Substitutions
To make this delicious Vegan Red Lentil Soup, you will need the following ingredients (see recipe card below for quantities):
- red lentils – The star of the dish! They cook quickly and break down for a creamy texture. Use green or brown lentils if needed, but note they won’t get as creamy.
- baking soda – Added when soaking lentils to soften them faster and reduce cooking time. You can skip it if short on time, but add a few minutes to the cooking time.
- extra virgin olive oil – Adds richness and helps sauté the aromatics. Avocado oil or coconut oil are great substitutes.
- onion – A flavor base for the soup. Substitute with shallots or leeks for a different twist.
- garlic – Essential for depth and savoriness. Use fresh garlic cloves, but garlic powder works if you’re in a pinch.
- carrots – Add natural sweetness and bright color. You can also use sweet potatoes or parsnips.
- paprika – Adds a gentle smokiness and depth. Smoked paprika gives an even bolder flavor.
- turmeric – Earthy, warming, and adds a beautiful golden hue.
- cumin or curry powder – Both work well for warm, aromatic flavor. Choose whichever you prefer.
- tomato paste – Provides acidity and richness.
- vegetable stock – The liquid base. Use homemade or store-bought, or substitute with water plus bouillon. If not on a vegan diet, you can use chicken stock or beef broth.
- salt and pepper – Essential for seasoning. Adjust to taste before serving.
Equipment
You’ll also need measuring cups and spoons, a large pot or Dutch oven, a wooden spoon or spatula for stirring, a sharp knife for chopping, and an immersion blender (optional) if you want an extra-smooth finish.
Instructions
- Soak lentils. Add lentils and baking soda into a large mixing bowl. Pour boiling water on top to cover the lentils, and let it soak for 10 minutes. Rinse and drain. Soaking beans in baking soda water can help them cook faster.
- Sauté aromatics. In a large pot, heat oil over medium-high heat. Add onions, garlic, and carrots and sauté until fragrant, about 2 minutes.
- Toast lentils. Add lentils and toast for 3-4 minutes, stirring occasionally.
- Season. Add paprika, turmeric, cumin, and tomato paste. Mix well until evenly combined.
- Make the soup base. Add vegetable broth and bring to a boil, then turn the heat down to low and simmer covered for 15-20 minutes, stirring occasionally. Once done, lentils should be tender but not mushy.
- Serve. Season with salt and black pepper and serve warm.
How to Cook in the Instant Pot
- Sauté the aromatics. Set the Instant Pot to Sauté mode. Add olive oil, then cook the onions, garlic, and carrots for 3–4 minutes until softened. Stir in paprika, turmeric, and cumin (or curry powder) and cook for 30 seconds to bloom the spices.
- Add the base. Stir in the tomato paste, red lentils, vegetable stock, salt, and pepper. Mix well, scraping up any browned bits from the bottom.
- Pressure cook. Seal the lid and cook on High Pressure for 8 minutes. Allow the pressure to release naturally for 10 minutes, then carefully quick release any remaining steam.
- Blend or not. Stir well, then blend with an immersion blender if you want it creamy, or leave it chunky for a rustic texture.
- Finish and serve. Taste and adjust seasoning. Serve hot with bread or a drizzle of olive oil.
Bonus: No need to soak the lentils first when using the Instant Pot as they cook perfectly under pressure.
Expert Tip: Choose Your Texture
One of the best parts about red lentil soup is that you control the texture. For a rustic, hearty bowl, leave it chunky with tender lentils and carrots. For a silky, restaurant-style finish, blend the whole pot with an immersion blender. Or meet in the middle: puree half the soup and leave the rest chunky for the perfect balance of creamy and hearty.
More Tips and Tricks
- Soak for easier digestion. Soaking red lentils in water with a pinch of baking soda makes them cook faster and easier to digest. If you skip soaking, just extend the cooking time slightly.
- Don’t skip the aromatics. Onions, garlic, and carrots create the foundation of flavor. Let them soften and caramelize a bit before adding the lentils for a deeper taste.
- Taste as you go. Lentil soup needs salt to bring out its earthy flavor. Taste and adjust the seasoning before serving for the best results.
- Add a finishing touch. A squeeze of lemon juice, drizzle of olive oil, or sprinkle of fresh herbs (like fresh parsley or fresh cilantro) right before serving brightens the whole dish.
Recipe Variations
- Add more veggies. Toss in spinach, kale, or zucchini in the last few minutes of cooking for extra nutrition.
- Make it spicy. Stir in chili flakes, cayenne pepper, or fresh chili for some heat.
- Try coconut curry lentil soup. Add ½ cup coconut milk and a little curry paste for a creamy, Indian-inspired twist. Try our Coconut Curry Lentil Soup for another variation.
- Give it a Moroccan twist. Add cinnamon, coriander, and a pinch of allspice for a fragrant and earthy North African variation.
- Add lemon. Finish with fresh lemon juice and zest for a bright, tangy kick.
- Add ginger. Double the carrots and add fresh grated ginger for a zesty, sweet, and savory twist.
Storage
How to Store
Keep cooled soup in an airtight container in the refrigerator for up to 5 days.
How to Reheat
Warm gently on the stovetop over medium heat, adding a splash of stock or water if it’s too thick. You can also microwave in 1-minute intervals, stirring in between.
How to Freeze
Freeze in portion-sized containers for up to 3 months. Thaw overnight in the fridge, then reheat on the stove.
How to Serve
This red lentil soup is hearty enough to serve on its own, but it also pairs wonderfully with simple sides for a complete meal. It’s cozy, comforting, and versatile. Try it with:
- A dollop of vegan yogurt or drizzle of olive oil for garnish
- Crusty bread or garlic bread for dipping
- A simple green salad for balance
- Rice or quinoa for extra heartiness
These are my favorite dishes to serve with this red lentil soup:
Side Dishes for Soup
Looking for the perfect accompaniments to your favorite soups? Explore our collection of soup side dishes, including crusty breads, fresh salads, savory crackers, and hearty sandwiches that complement and elevate any bowl of soup.
FAQ
Red lentil soup is savory, earthy, and slightly sweet from the carrots, with a warm spice profile from paprika, cumin, and turmeric. The lentils break down into a creamy texture that makes the soup feel rich and hearty without being heavy. It’s cozy, flavorful, and deeply satisfying.
Absolutely! Lentils are full of plant-based protein, fiber, iron, and folate, making them one of the most nutrient-dense legumes. Carrots add vitamins and natural sweetness, while spices like turmeric bring anti-inflammatory benefits. This soup is low in fat, naturally vegan, gluten-free, and perfect for a balanced, healthy meal.
Unlike other lentils, red lentils don’t require soaking. Soaking simply speeds up cooking and makes them easier to digest. If you skip soaking, you’ll just need to simmer the soup a little longer. Either way, the lentils will cook down and become creamy.
All lentils are nutritious, but red lentils cook the fastest and are easier to digest. Green and brown lentils hold their shape better, while black (beluga) lentils are highest in antioxidants. It depends on what you’re looking for, but red lentils are perfect for creamy soups like this one.
Yes! Stirring in coconut milk adds creaminess and a subtle sweetness that pairs beautifully with the spices. It also makes the soup more filling and gives it a slightly tropical flavor. Add it toward the end of cooking for the best results.
A splash of vinegar or lemon juice added at the very end brightens up the flavors and balances the earthiness of the lentils. Adding it too early can toughen the lentils, so always wait until they’re fully cooked before stirring in an acidic ingredient.
Classic choices include cumin, turmeric, and paprika, but you can also use curry powder, coriander, cinnamon, or chili flakes. The beauty of lentil soup is that it adapts well to different spice profiles (from smoky and earthy to spicy and fragrant) depending on your mood.
More Lentil Soup Recipes
Looking for other recipes like this? Try these:
Tried this recipe?
I’d love to hear what you think! Leave a comment and rating below to share your feedback. Your reviews help others discover this recipe and help me keep creating more free recipes for you. Snap a photo and tag me on social media @aheadofthyme too.
Recipe
Red Lentil Soup with Carrots
- Total Time: 35 minutes
- Yield: 4-6 servings
- Diet: Vegan
Description
Looking for a hearty and healthy meal? This vegan red lentil soup with carrots is an easy one pot lunch or dinner packed with protein and flavor.
Ingredients
- 1 cup red lentils, dry
- 1 teaspoon baking soda (for soaking)
- 1 tablespoon extra virgin olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 3 medium carrots, peeled and sliced
- ½ teaspoon paprika
- ½ teaspoon ground turmeric
- ½ teaspoon cumin (or curry powder)
- ¼ cup tomato paste
- 4 cups vegetable stock
- salt and pepper (to taste)
Instructions
- Add lentils and baking soda into a large mixing bowl. Pour boiling water on top to cover the lentils, and let it soak for 10 minutes. Rinse and drain. Soaking beans in baking soda water can help them cook faster.
- In a large pot, heat oil over medium high. Add onions, garlic, and carrots and sauté until fragrant, about 2 minutes.
- Add lentils and toast for 3-4 minutes, stirring occasionally.
- Add paprika, turmeric, cumin, and tomato paste. Mix well until evenly combined.
- Add vegetable stock and bring to a boil, then turn the heat down to low and simmer covered for 15-20 minutes, stirring occasionally. Check for doneness and lentils should be tender but not mushy.
- Season with salt and pepper and serve warm.
Notes
How to cook in the Instant Pot: Set the Instant Pot to Sauté mode. Add olive oil, then cook the onions, garlic, and carrots for 3–4 minutes until softened. Stir in paprika, turmeric, and cumin (or curry powder) and cook for 30 seconds to bloom the spices. Stir in the tomato paste, red lentils, vegetable stock, salt, and pepper. Mix well, scraping up any browned bits from the bottom. Seal the lid and cook on High Pressure for 8 minutes. Allow the pressure to release naturally for 10 minutes, then carefully quick release any remaining steam. Stir well, then blend with an immersion blender if you want it creamy, or leave it chunky for a rustic texture. Taste and adjust seasoning. Serve hot.
How to store: Keep cooled soup in an airtight container in the fridge for up to 5 days.
How to reheat: Warm gently on the stovetop over medium heat, adding a splash of stock or water if it’s too thick. You can also microwave in 1-minute intervals, stirring in between.
How to freeze: Freeze in portion-sized containers for up to 3 months. Thaw overnight in the fridge, then reheat.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Comments
No Comments