Easy Spiced Carrot and Lentil Soup {30 Minutes}

Name: Easy Spiced Carrot and Lentil Soup {30 Minutes}
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 1 tablespoon olive oil; 1 medium onion, (diced); 2 medium carrots, (diced (about 1 1/2 cups)); 2 celery stalks, (diced (about 1 cup)); 3 cloves garlic, (minced); 1/4 teaspoon red pepper flakes; 1 teaspoon cumin; 1 1/2 cups dry green or brown lentils, (rinsed); 6 cups reduced-sodium vegetable broth; 3 tablespoons lemon juice ((or more, to taste)); Salt and pepper to taste; fresh parsley or cilantro, (finely chopped (optional))

This spiced Carrot and Lentil Soup is naturally vegetarian, ready in 30 minutes, and brimming with flavor! It’s the perfect option for a cool night in, and the leftovers freeze great for a reheat-and-serve meal later in the week. Serve with pita chips or a hunk of crusty bread and enjoy! {Vegan & gluten-free}

A bowl of easy carrot and lentil soup topped with cheese and cilantro on a table.

Table of Contents

Carrot Lentil Soup

This carrot and lentil soup is such a life saver! You need just a few simple ingredients (mostly pantry staples) and less than 30 minutes.

Plus, it’s Dietitian-formulated to be packed with fiber (20 grams of fiber per serving!), making it hearty, filling, and the perfect meatless option to warm up from the inside out.

For more delicious lentil recipes, be sure to check out this Greek Lentil Salad, Roasted Cauliflower and Lentil Tacos and Red Curry Lentils with Sweet Potatoes and Spinach!

A ladle of spiced carrot and lentil soup over a pot.

Why We Love This Carrot and Lentil Soup Recipe

Great source of plant-based protein, fiber, and iron
Naturally vegetarian and vegan
Super quick and easy recipe (no thinking required)
Made with everyday pantry staples
The nutty lentils and carrots pair perfectly with warm spices
Hearty, filling soup to keep you full
Leftovers freeze great (make a big batch for easy meal prep!)

Ingredient Notes

Individually portioned ingredients for the carrot and lentil soup.

Vegetables: Onion, carrots, celery, and garlic add layers of flavor to the soup and offer extra nutrients.
Seasonings: Red pepper flakes, cumin, salt and black pepper. Feel free to adjust seasoning according to your personal taste preference.
Green or brown lentils: The lentils add a dose of fiber and protein to this soup, while also providing texture and a pleasant earthy flavor. Use dry lentils for this recipe. Brown or green lentils both work well.
Vegetable broth: To keep this soup plant-based, I used a vegetable stock, but you use chicken stock if you prefer.
Lemon juice: For the brightest flavor, use fresh lemon juice rather than bottled.

Step-by-Step Instructions

Sauteeing the carrots, onion and celery in a pot.

Cooking the broth, onion, garlic, celery and carrots in a pot.

Step 1- Heat oil in large pot or Dutch oven. Add onion, carrot, celery, garlic and red pepper flakes and cook over medium heat for approximately five minutes or until vegetables are fragrant and have softened.

Step 2 – Add cumin, lentils and broth to the saucepan, turn the heat to high and bring to a boil.

Step 3 – Reduce heat to medium low, cover and simmer until lentils are tender and soup is beginning to thicken, about 20-30 minutes.

Step 4 – Using an immersion blender, blend the soup until smooth, or leave some chunks if desired. Alternatively, you can transfer some of the soup into a blender to puree it. I like to keep mine a little bit chunky. Add extra broth to thin it out if necessary. Add lemon juice, salt and pepper and stir. Taste and adjust seasoning according to your personal taste preference. Serve sprinkled with fresh cilantro or parsley.

Expert Tips

You can leave the soup slightly chunky or puree it until completely smooth. I usually puree it using my immersion blender leaving it slightly chunky for some added texture. You may need to adjust the amount of broth after pureeing it until you achieve your desired consistency.

If you don’t own an immersion blender, you can also use a high speed blender to puree a portion of the soup. If you opt for this method, be sure to puree the soup in batches and never fill the blender more than half way full to prevent the soup from exploding out of the blender, which can not only create a huge mess but may also result in a burn.

You can also double or triple this carrot lentil soup recipe and freeze the soup in freezer-safe containers or these Souper Cubes for future use. Another huge time-saving strategy for getting healthy meals on the table FAST.

A close-up of a bowl of carrot and lentil soup with a spoon in it.

Recipe FAQs

Can I use canned lentils?

You can use canned lentils in this soup rather than dried, but be aware that they are already cooked so will require a much shorter time on the stovetop. They only need to be cooked for 5 minutes in the soup, so if you are really short on time they are a good option.

Canned lentils will have higher levels of sodium, so if you do use them, be sure to drain and rinse them well and taste for seasoning.

Can I use red split lentils?

Yes, however keep in mind that red split lentils will give this soup a different texture and flavor as they are much softer. They will also only require around 5 minutes of cooking time.

Can you add meat?

Yes! If you want to add even more protein, sliced turkey or Italian sausage is a nice addition to the soup.

How to Store

Allow the soup to cool to room temperature before storing in an airtight container. It will keep well in the fridge for up to five days, so it’s a great option for weekly meal prep.

How to Freeze

Yes, this soup freezes really well! It will keep well for up to six months in a freezer-safe container or sealable freezer bag. Thaw the soup in the fridge overnight before reheating.

How to Reheat

You can reheat this soup in the microwave or on the stovetop.

Stovetop: Place in a saucepan over medium heat, stirring occasionally until heated through.

Microwave: Heat on high heat for 2-3 minutes, stirring half way through.

A spoonful of spiced carrot and lentil soup over a bowl.

Serving Suggestions

I highly recommend topping this soup with some freshly chopped cilantro, parsley, or fresh green onion and a sprinkle of feta or parmesan cheese.

Although the soup is quite filling on its own, I always like to pair it with a nice hearty salad like this Roasted Beets and Carrots Salad or this Spiralized Cucumber Salad to make it more of a complete meal.

Tip: I also love serving this soup with some baked crispy pita chips. The crispy chips complement the flavor and texture of this soup so well! To make them, preheat the oven to 375 degrees F. Cut pita bread into quarters and each quarter in half to make 8 triangles. Place the wedges in a single layer on a baking sheet and brush lightly with some olive oil, minced garlic and a sprinkle of salt and pepper. Bake for about 10-15 minutes, or until crisp.

Recipe Variations

Make red lentil soup: Use red lentils instead and cook until tender. They’re mild, nutty, and a great option for picky eaters!
Play with veggies: Instead of carrots, feel free to use your favorite root vegetables, like parsnips, rutabaga, and more. P.S. Baby carrots require no peeling and help you get cooking faster!
Adjust consistency: For a thinner consistency, add more broth. It’s quite a hearty soup and can certainly be thinned out if you prefer!

A bowl of spiced carrot and lentil soup with a spoon in it on a table.

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An overhead image of a bowl of spiced carrot and lentil soup topped with parsley and parmesan cheese.

Course Soup