Creamy, spiced, and ready in 40 minutes, this carrot and lentil soup is the perfect cozy weeknight dinner. Sweet carrots, red lentils, and coconut milk blend beautifully with warming spices, while a splash of orange juice adds a bright, fresh finish.
This recipe was originally published in December 2013. In March 2025, I updated the recipe to include lentils with new photos and instructions.
I’ve been making a variation of carrot soup for many years, but I’ve never really felt like I had one that I loved. The recipes never felt quite right—always a little underwhelming. On the other hand, my Mediterranean lentil soup recipe has become a favorite of many readers!
That changed with this version. It’s infused with warming spices like coriander and garam masala, rich and creamy with coconut milk, and thickened with red lentils that blend in so seamlessly you’d never know they’re there.
This soup quickly became a recipe in my monthly rotation, along with broccolini soup and Instant Pot Tomato Soup with Fresh Tomatoes.
📋 Key Ingredients
Apart from the basics, here are the ingredients that make this soup extra special.
- Carrots – The star of the soup! Carrots add natural sweetness and pair well with the warming spices. They also help create a velvety texture when blended.
- Red lentils – A quick-cooking protein source that thickens the soup while keeping it hearty and satisfying. Red lentils break down beautifully, making the soup naturally creamy.
- Coconut milk – Makes the soup ultra-creamy while balancing the spices with a hint of richness.
- Spices: Garam masala, cayenne pepper and coriander are a combination of warming spices that add earthy depth and heat to the soup to balance the sweetness of the carrots.
- Orange juice – A surprising ingredient that brightens the flavors and enhances the natural sweetness of the carrots.
Tip: Since the carrots will be boiled, there’s no need to peel them—just give them a good scrub!
🔪 Step-by-step instructions
Heat olive oil in a large pot over medium heat. Add carrots and onion and cook for 3–4 minutes until softened.
Stir in the tomato paste, garlic, coriander, garam masala, turmeric, cayenne and salt. Cook for 1–2 minutes until fragrant and tomato paste has turned a bright red color. Stir in the red lentils and water. Bring to a boil, then reduce heat and simmer for 20 minutes, until the carrots and lentils are soft.
Blend using an immersion blender until smooth, or leave slightly chunky if preferred.
Pour in the coconut milk and orange juice.
✏️ Ingredient Substitutions
- Coconut milk → heavy cream: Heavy cream provides richness if you don’t have coconut milk.
- Orange juice → Lemon juice: If you don’t have oranges on hand, a splash of lemon juice offers a similar bright acidity.
- Garam masala → curry powder: If garam masala isn’t available, a mild curry powder will add similar warmth and depth.
- Carrots → sweet potatoes: If you don’t have enough carrots to make this soup, try replacing half of the carrots with sweet potatoes.
Tip: I wouldn’t recommend substituting red lentils for green lentils. Green lentils won’t break down as much as red, so you’ll have a chunkier textured. Plus they will turn your soup into more brown than orange.
💭 Expert cooking tips
- Use water instead of broth – In vegetable soups, I prefer water over broth to let the natural flavors of the ingredients shine. Store-bought vegetable broth can sometimes be overpowering, while water creates a cleaner, more balanced taste. Just be sure to season generously with salt to enhance the flavors!
- Control the texture – For a silky smooth soup, blend it thoroughly. For a chunkier version, blend just half and mix it back in. Want extra body? Stir in a handful of whole-cooked lentils after blending. If it’s too thick, add more water to thin it out.
More soup recipes
Carrot and Lentil Soup
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 carrots, peeled and chopped
- 2 cloves garlic, minced
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 1 teaspoon turmeric
- ¼ teaspoon cayenne pepper
- 1 teaspoon salt
- 1 tablespoon tomato paste
- 1 cup red lentils, rinsed
- 6 cups water
- 1 can of coconut milk
- Juice of 1 orange
Instructions
- Heat olive oil in a large pot over medium heat. Add carrots and onion and cook for 3–4 minutes until softened.
- Stir in the tomato paste, garlic, coriander, garam masala, turmeric, cayenne and salt. Cook for 1–2 minutes until fragrant and tomato paste has turned a bright red color.
- Stir in the red lentils and water. Bring to a boil, then reduce heat and simmer for 20 minutes, until the carrots and lentils are soft.
- Blend using an immersion blender until smooth, or leave slightly chunky if preferred. Pour in the coconut milk and orange juice.
- Taste and adjust seasoning as needed. Serve warm.
Notes
- Storage: This soup can be stored in an airtight container in the refrigerator for up to 4 days. It also freezes well for up to 3 months. Let it cool completely before storing.
- Consistency: If you prefer a thicker soup, add less water or more lentils. For a thinner soup, add extra water or coconut milk to reach your desired consistency.
- Spice level: Adjust the cayenne pepper to your taste. For a milder version, reduce or omit the cayenne.
- Instant pot: After adding the water in step three, cook on high pressure for 10 minutes.
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