Vegan Red Lentil Soup with Carrots and Coconut Milk

About this recipe

This vegan red lentil soup is one of the most-cooked recipes in my house. It’s creamy, spiced, and deeply satisfying, but simple enough for a weeknight.

Red lentils break down as they cook, giving the soup a naturally thick, velvety texture without any cream. Coconut milk adds richness. Carrots and tomatoes build the base. Cumin, coriander, and mustard seeds bring it all together.

The whole thing takes about 30 minutes from start to bowl. It’s also a brilliant way to use carrot pulp if you juice at home (I juice for five people every morning, so I always have pulp on hand). No juicer? Fresh grated carrots work perfectly and nothing goes to waste!

🌟 Why will you love this soup?

• Creamy without dairy: coconut milk and blended red lentils create a naturally silky texture — no cream needed.
• Ready in 30 minutes: simple prep, one pot, minimal hands-on time.
• High in protein and fiber: red lentils pack roughly 18g of protein per cup (dried). This is a filling, nutritious meal.
• Great for meal prep: stores for 5 days in the fridge, freezes for 3 months, and actually tastes better the next day.
• Zero-waste friendly: perfect for using carrot pulp from juicing. No juicer? Fresh carrots work just as well.
• Customizable heat: keep it mild for kids or add a serrano pepper for kick.

Ingredients for vegan red lentil soup

• Red lentils: they break down completely as they cook, which is what makes this soup naturally creamy. Don’t substitute with green or brown lentils, those hold their shape and give a totally different texture.
• Carrots: grated fresh carrots or carrot pulp from juicing.
• Tomato puree: canned tomato puree, diced tomatoes, or even fresh tomatoes all work here.
• Coconut milk: full-fat canned coconut milk makes the soup richest. Tetra-pack or light coconut milk works for a lighter version.
• Coconut oil: for sautéing. Olive oil, vegetable oil, or vegan butter are all fine substitutes.
• Onion and garlic
• Cumin, coriander, and mustard seeds: the spice trio that gives this soup its warm, earthy depth. Use whole seeds if you have them — they bloom in the oil and release more aroma.
• Salt and black pepper: season well. Lentil soups need more salt than you think.
• Water: substitute part or all with vegetable broth for even more flavor.

Toppings

• Fresh cilantro or parsley
• A squeeze of lemon or lime juice
• Crushed peanuts for crunch
• Crunchy chili oil
• A swirl of extra coconut milk

Ingredient Substitution

• No coconut milk → use cashew cream, oat cream, or any plant-based milk. The soup will be lighter but still good.
• No red lentils → yellow lentils behave similarly. Do NOT use green or brown — they won’t break down.
• No carrot pulp → grate 2 large carrots on a box grater. Works identically.
• No coconut oil → olive oil or vegan butter.
• No mustard seeds → skip them. The cumin and coriander carry most of the flavor.
• Want it richer → use vegetable broth instead of water, and stir in an extra splash of coconut milk at the end.

How to make the carrot, tomato, and red lentil soup

1. Sauté the aromatics. Heat coconut oil in a large pot over medium-high heat. Add chopped onion and cook until translucent, about 4–5 minutes. Add garlic, cumin, coriander, mustard seeds, and a pinch of salt. Cook for 1 minute until the spices are fragrant — you’ll smell them bloom in the oil.
2. Add the base. Stir in the grated carrots (or carrot pulp) and tomato puree. Cook for 2 minutes, stirring, so the tomato darkens slightly.
3. Simmer. Add the red lentils and 4 cups of water (or broth). Stir, bring to a boil, then reduce heat to medium-low. Cover and simmer for 15–20 minutes, until the lentils have completely broken down and the carrots are soft.
4. Add coconut milk and blend. Pour in the can of coconut milk. Use an immersion blender to blend until smooth and creamy (or transfer in batches to a blender — be careful with hot liquids). If the soup is too thick, add water a splash at a time until you reach your preferred consistency.
5. Season and serve. Taste and adjust salt and pepper — lentil soups usually need more salt than you expect. Ladle into bowls and top with cilantro, a squeeze of lime, crushed peanuts, and a drizzle of chili oil.

Tips for the Best Red Lentil Soup

• Rinse your lentils. Give them a quick rinse in a fine-mesh strainer before cooking. It removes dust and starch and helps them cook more evenly.
• Toast your spices. If using whole cumin and mustard seeds, let them pop in the hot oil before adding the onion. This releases far more flavor than adding them later.
• Don’t over-blend if you want texture. For a chunkier soup, only blend half of it and stir it back in.
• The soup thickens a LOT as it cools. When reheating, always add a splash of water or broth to loosen it.
• Season at the end. Lentils absorb salt as they cook, so always do a final taste check after blending.

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How to Use Carrot Pulp in This Soup

If you juice regularly, this soup is the perfect way to use up carrot pulp instead of throwing it away. Here’s how I do it:

• If you make the Cucumber Carrot juice or Beet, Carrot and Pear juice from the blog, juice your carrots first (before other fruits and veggies) so the pulp stays pure carrot.
• Measure 2 cups of loose pulp — don’t pack it down.
• Use it exactly as you would grated fresh carrots in the recipe. The result is the same.
• If you don’t juice, just grate 2 large carrots on a box grater.

Give this creamy vegan carrot, tomato, and lentil soup a twist

• Ginger version: sauté 1 tablespoon freshly grated ginger with the aromatics. Adds a warm, zingy kick.
• Spicy: add a serrano or jalapeño (seeded for less heat) with the onion. Or stir in harissa paste at the end.
• Chunky: skip the blending step entirely. The lentils will still break down enough to thicken the broth naturally.
• Oil-free: sauté the aromatics and spices in vegetable broth instead of oil. Add the coconut milk at the end for richness.
• Curry-style: add 1 tablespoon curry powder or garam masala with the spices. Top with fresh cilantro and a squeeze of lime.
• With greens: stir in a handful of spinach or kale after blending. Let it wilt for 2 minutes before serving. Or fry them as I did in the red lentil soup with kale.

FAQ

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Vegan Red Lentil Soup with Carrots and Coconut Milk

Alejandra Graf

A creamy, cozy vegan soup made with red lentils, carrots, tomatoes, and coconut milk. Warm spices like cumin, coriander, and mustard seeds give it depth, and everything blends into a velvety, naturally thick bowl — no cream needed. Ready in 30 minutes and perfect for meal prep. Also a great way to use carrot pulp if you juice at home.

4 de 4 votos

Cook ModePrevent your screen from going dark

Prep Time 10 minutes mins

Cook Time 20 minutes mins

0 minutes mins

Total Time 30 minutes mins

Course Soup

Cuisine American

Servings 6 people

Calories 329 kcal

Equipment

• Soup pot
• Immersion blender

Ingredients

  

1x2x3x

• 1 tablespoon coconut oil
• 1 cup chopped onion
• 2 garlic cloves peeled and chopped
• 1 teaspoon ground cumin
• 1 teaspoon coriander powder
• 1/2 teaspoon mustard seeds
• 2 cups grated carrot pulp or measure it loose, not tight
• 1 cup tomato puree
• 4 cups water
• 1 cup red lentils
• 1 can coconut milk
• a good pinch of salt
• freshly ground black pepper to taste

For serving

• lemon juice
• chopped fresh cilantro
• peanuts
• crunchy chili oil

Instructions

 

• Rinse the red lentils in a fine-mesh strainer under cold water, set aside until ready to use.

  In a large dutch oven add the coconut oil and onion, sauté over medium high heat until the onion is translucent. Add the garlic, a pinch of salt and spices.
• Cook for 5 minutes or until garlic and spices release their aroma. Be careful not to burn anything.
• Add carrot, tomato puree, 4 cups of water and cup of lentils. Stir, cover and let it simmer for 15-20 min. or until the lentils are cooked.
• Add the can of coconut milk and blend with an immersion blender or blender. It is best if you blend it by small batches. Adjust the seasoning and thickness of the soup by adding more water if you feel that the soup is too thick.
• Serve in big bowls and top with your favorite toppings.
• Finish with a squeeze of fresh lime or lemon juice.

Nutrition

Serving: 1cupCalories: 329kcalCarbohydrates: 33gProtein: 11gFat: 19gSaturated Fat: 16gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 63mgPotassium: 845mgFiber: 13gSugar: 8gVitamin A: 7367IUVitamin C: 13mgCalcium: 68mgIron: 5mg

Keyword red lentil soup, vegan red lentil soup

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Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.

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This recipe appeared first in Ale Cooks in October 2015.

Alejandra Graf

Hi, I’m Ale Graf!

I’m a Mexican home cook based in Texas and the voice behind AleCooks and Piloncillo & Vainilla.

I create easy, family-friendly recipes with Mexican roots and a plant-forward mindset—always flexible and made to bring people together. I’m also the co-author of Yo Cocino Latino and love helping home cooks feel more confident in the kitchen.

Come say hi on Instagram—I’d love to hear what you’re cooking.