This healthy carrot and lentil soup is a simple, tasty and filling bowl of deliciousness! Vegan and gluten free, it takes just a few budget ingredients and spices to create this hearty quick healthy soup!
This carrot and lentil soup is one of my all time favourites!
It’s amazing what you can do with just a few simple vegetable ingredients.
Add a few cupboard spices and “hey presto” it’s transformed into a low cost, delicious, nutritious lunchtime staple
And one that tastes just great!
This low calorie carrot and lentil soup has only 212 calories per serving.
So although this is not an official slimming world carrot and lentil soup it's still perfect if you're on a calorie controlled diet.
With plenty of vitamin A and C and a good helping of iron it's vegan, dairy free and gluten free.
And lentils are a good source of protein too.
What is there not to like about this carrot and lentil Soup?
This carrot and lentil soup is one of my most favourite work packed lunches!
It's just so tasty. If I've had a particularly hectic morning then this soup soon brings a smile back to my face.
I just normally top the soup off with a few coriander leaves. I like to keep it simple.
But you could add a little sour cream before serving for decadence if you like.
Or a dollop of Greek yoghurt to keep it healthy.
However you choose to serve this soup, you will feel it filling you up very quickly!
If you're looking for a spiced carrot soup then check out my simple spiced carrot soup recipe.
Otherwise this delicious soup is perfect on a cold day. An easy recipe made of simple ingredients for the whole family to enjoy!
Sometimes there's nothing like a big pot of soup for those winter days. Or indeed as we choose all your round too!
Jump to:
🥘 Ingredients
- Low Calorie Cooking Oil Spray
- Onion
- Carrots
- Red Lentils
- Ground Coriander
- Ground Ginger
- Mild Red Chilli Powder
- Vegetable Stock
- Salt and Freshly Ground Black Pepper
- Freshly Chopped Coriander (Fresh Cilantro) (garnish)
See recipe card for quantities.
📖 Substitutions
- Low Calorie Cooking Oil Spray - you can use 1 tablespoon olive oil or vegetable oil instead.
- Onion - you could use shallots instead. This will make your soup taste sweeter.
- Carrots - any kind of budget / medium or large carrots are fine. They will be chopped up into small pieces anyway.
- Red Lentils - I use dried red split lentils. Canned are also fine. You can use different varieties of lentils. If you have green lentils that's fine but you might want to try my tomato and green lentil soup instead.
- Ground Coriander - you could use cumin instead.
- Ground Ginger - you could leave this out.
- Mild Red Chilli Powder - you could use red pepper flakes or chilli flakes instead. Or a little curry powder. Just leave out altogether if you don't want a spicy soup.
- Vegetable Stock - you could use chicken stock / chicken broth if you don't want this to be vegetarian / vegan.
- Salt and Freshly Ground Black Pepper
- Freshly Chopped Coriander (Fresh Cilantro) (granish) - optional. Fresh parsley is also fine if you can't get coriander for garnish.
🔪 Instructions
Detailed instructions for this carrot and lentil soup recipe are in the recipe card below. A video is also provied. But here is a quick step by step guide of how to make the best carrot lentil soup:
- Gently heat chosen oil. Sauté chopped onion, then carrots.
- Add the lentils, spices and stock.
- Stir well. Allow to simmer at a medium heat until all ingredients are softenned.
- To make the creamy soup blend the contents together. Return to the pan, season, then serve the blended soup garnished.
🍽 Equipment
For This Carrot Lentil Soup Recipe You May Need….
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).
If you do click through, then thanks for being a part of Neil’s Healthy Meals!
Equipment
This is the set of pans I recommend for cooking with.
The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.
The pans are suitable for all hobs including induction.
They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.
🎥 Video
Watch the short video I made in this blog post to show you how to make this delicious healthy carrot and lentil soup.
It shows you how easy it really is!
💭 The Health Benefits Of Lentils
- There are so many benefits of using lentils in your cooking. Especially in a lentil soup where they provide a wonderful depth of flavor.
- Flavour wise on their own they're not up to much. But once you combine them with some spices and other vegetables, then they're brought to life.
- Lentils contain so many beneficial nutrients too. Like fibre, protein and vitamins and minerals.
- With having virtually no fat and being extremely low in calories, lentils are a fantastic food to assist with weight loss.
- The other great thing about them is that they are extremely filling and will leave you felling both full and satisfied after a meal.
💭 FAQ's
Can I use a Slow Cooker Instead To Make Carrot And Lentil Soup.
Yes. Saute the onion and carrot first then add all the ingredients to your slow cooker and cook on high for 3 - 4 hours then blend.
What To Serve With Carrot And Lentil Soup?
I recommend a couple of slices of wholemeal bread to go with your carrot and lentil soup. You can make sure you mop up every last drop of deliciousness from your bowl! Or as suggested earlier a little Greek yogurt.
Carrot And Lentil Soup Calories?
This simple carrot and lentil soup is only 212 calories per serving.
How To Store Lentil Soup?
Allow soup to cool completely first then store in an airtight container in the fridge for up to 3 days.
Can I Freeze Lentil Soup?
Yes. Allow to cool and portion into individual containers so they're easy to take out and defrost in the fridge overnight.
How To Re-heat Lentil Soup?
You can easily re-heat this carrot and lentil soup either in the microwave or gently in a pan on your stove.
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🍲 Other Delicious Healthy Carrot And Lentil Soup Recipes For You To Try
- Tomato and green lentil soup is a really rich and satisfying meal in itself. And because it’s so filling, you can be sure that you’ll not be tempted to reach for any unhealthy snacks after a bowl of this amazing soup!
- Carrot and sweet potato soup recipe is delicious and simple to make. Vegan and gluten free it’s also low calorie and filling too. Dairy free, it’s a soup that gives you a warming hug just when you need it most!
- Easy Scottish lentil soup is the authentic healthy red lentil soup from Scotland. This simple soup is filling, comforting and perfect for cold weather days!
📋 Healthy Carrot and Lentil Soup Recipe
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).
If you do click through then thanks for being a part of Neil’s Healthy Meals!
Equipment
Ingredients
- Low Cal cooking spray or 1 tablespoon olive oil
- 1 large onion diced
- 3 medium carrots diced
- 190 g red split lentils
- 1 teaspoon ground coriander
- ¼ teaspoon ground ginger
- ¼ teaspoon mild red chilli powder
- 1 L vegetable stock
- Salt and pepper
- 1 tablespoon Coriander chopped
Instructions
- Spray the bottom of a large saucepan, 5 times, with the low Cal cooking spray. Turn on the heat on high under the saucepan and wait until the oil bubbles, then turn down to a low heat. Or heat the olive oil
- Add the diced onion and soften it, stirring continuously for about 4 – 5 minutes, then add the diced carrots adding drops of hot water if the mixture becomes dry or begins to stick and continue to stir for a further 3 – 4 minutes.
- Add the lentils, ground coriander, ground ginger, mild chilli powder and vegetable stock.
- Stir well, bring to the boil and turn down to simmer gently for 20 –25 minutes until all the mixture is completely softened. Remove from the heat.
- When the soup has cooled a little, blitz it in a blender / food processor and return to the pan, season to taste, garnish with the chopped coriander and then serve.
Video
Nutrition
🧾 Nutrition Label
Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.
⭐ Rate The Recipe
If you’ve made this simple carrot and lentil soup recipe, or any other recipes on Neil's Healthy Meals, then please let me know.
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
Nathan
This carrot and lentil soup looks amazing. Yum, can't wait to try it out. Thanks for the recipe and the video too!
Neil
Thanks Nathan! Hope you enjoy it. It really is delicious! 😀
Aline
Easy to make and delicious. Very hearty!
Neil
I'm glad you enjoyed it Aline. Thanks so much for taking the time to comment and rate my recipe too. 😀