carrot and lentil soup in a bowl with sliced bread behind

Healthy Carrot and Lentil Soup

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!
Course Lunch
Cuisine British
Keyword gluten free carrot and lentil soup, healthy carrot and lentil soup, vegan carrot and lentil soup
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4
Calories 212kcal
Author Neil


  • Low Cal cooking spray or 1 tbsp olive oil
  • 1 large onion diced
  • 3 medium carrots diced
  • 190 g red split lentils
  • 1 tsp ground coriander
  • ¼ tsp ground ginger
  • ¼ tsp mild red chilli powder
  • 1 L vegetable stock
  • Salt and pepper
  • 1 tbsp Coriander chopped


  • 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.



Calories: 212kcal | Carbohydrates: 39g | Protein: 13g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 44g | Trans Fat: 2g | Sodium: 1039mg | Potassium: 660mg | Fiber: 16g | Sugar: 6g | Vitamin A: 8270IU | Vitamin C: 10.2mg | Calcium: 54mg | Iron: 4mg