It’s easy to overlook carrots when you’re staring at all the beautiful fall produce. For the longest time, I viewed carrots as things I used for dip or had as a snack. Eventually carrots broke out of that routine and I started using them as a shining main ingredient. This soup is an easy, one-pot dish made extra creamy using red lentils. Make an extra large batch and freeze to eat throughout the fall and winter season!
This hearty carrot soup gets help from store bought curry powder and red lentils for an extra boost of protein. Best of all, this soup is gluten-free and vegan.
- 1 tablespoon olive oil
- 1/4 cup scallions (diced)
- 2 cups carrots (diced (about 4 to 5 large carrots))
- 1/2 cup dried red lentils
- 2 teaspoons curry powder (see note)
- 1 teaspoon fresh ginger (minced)
- 3 cups veggie broth
- 1/2 cup coconut milk
- 1/4 teaspoon salt (to taste)
- In a large pot, heat olive oil over medium heat. Add scallions and carrots. Let cook for 4 to 5 minutes or until carrots begin to soften.
- Next, add lentils, curry powder, ginger. Stir and let cook until spices become fragrant, 1 to 2 minutes. Stir in veggie broth and bring to a boil then reduce to a simmer, cooking until lentils are soft, 10 to 15 minutes.
- Remove from heat and using either an immersion blender or a regular blender, puree until soup is smooth. Return soup back to stove, stir in coconut milk, and heat soup for another few minutes, adding spices and salt to taste.
Tips & Tricks: Depending on the heat level of your curry powder, you may want to add 1 teaspoon of chili powder to the soup for a bit of extra spice.
Cover the pot while you simmer the lentils and the vegetables. It will help them cook more quickly and you won’t lose as much liquid.
Stock up: get the pantry ingredients you will need: olive oil, curry powder, coconut milk
- Calories: 399
- Sugar: 6.8
- Sodium: 433.3
- Fat: 20
- Carbohydrates: 45.5
- Protein: 14.7
- Cholesterol: 0
This carrot soup is an easy mix of vegetables, broth, legumes, and spices. With that formula, you can mix and match as needed or base the soup on what you have on hand. Also, I use an immersion blender but you can transfer the soup to a high-speed blender which can make the soup smooth without passing it through a sieve.
Squash: Try this soup with a hard winter squash such as butternut or acorn instead of carrot. Peel, cube, and boil the squash in the broth with spices about 25 to 35 minutes until very soft. Then blend as above.
Cream: Don’t have coconut milk? You can use heavy cream instead or try it with your favorite nut milk to keep it vegan.
Legumes: Change up the legumes and use cooked chickpeas or white beans in place of lentils.
Carrots are the perfect produce for cooler weather. While they are delicious raw, roasting and braising carrots brings out the sweeter flavors in the vegetable. It’s the perfect flavor to make the star of a recipe. A few of my other favorite ways to showcase carrots:
Originally published on June 27th, 2011. Last updated on October 29th, 2016.4