Vegan red lentil soup

Delicious and super easy carrot and tomato soup with red lentils and creamy and flavorful coconut milk.
Recipe

I love soups and am always in for good, delicious, hearty, and vegan soups. This vegan red lentil soup is the best! It has carrots, tomatoes, and aromatics, and spices.

This soup is creamy, spicy, and flavorful and always hits the perfect spot. And do you know what is also unique about this recipe? The ingredients you use to make it.

Why are you going to love this soup?

This vegan carrot soup is not only flavorful. It is very nutritious and a fantastic way to use all the pulp left behind when juicing carrots. I always have to find ways to use the pulp; five people take juices around here every morning.

This vegan lentil soup is also the perfect recipe to introduce new flavors to your family. The creaminess of this soup is achieved by coconut milk, and you finish it with chili oil, cilantro, and peanuts. This soup has exotic food flavors.

Ingredients for carrot, tomato, and red lentil soup

  • Coconut oil, you could use any other fat, like olive oil, vegetable oil, or butter (I use vegan butter)
  • Chopped onion and garlic
  • Spices: Cumin seeds or ground, coriander seeds or grounded coriander seeds, mustard seeds, salt, and pepper.
  • Carrot pulp (if you juice) or chopped or grated carrots.
  • Tomato puree, diced tomatoes, or fresh tomatoes. Any tomato works great here.
  • Water or vegetable broth
  • Red lentils, red lentils are very easy to find. Look in the international section of your supermarket or order them through amazon or another online shop.
  • Coconut milk. I like to use full fat and can. But tetra-pack coconut milk, which is a bit lighter in this vegan tomato lentil soup, will also work.
  • For serving:
    • lemon juice or lime juice
    • chopped fresh cilantro, fresh parsley, or mint
    • peanuts or any other nut.
💡How to save the pulp of the vegetables when making a juice?

When making a juice and I know that I can use the vegetables pulp for another recipe I make my juice by parts.

For example, if I am making carrot, apple, cucumber and kale juice I usually start by jucing the carrots, get the pulp and set aside.

If you do not do juicing, it is ok, just use carrots. I find juicing an amazing way to fill our bodies with tons of vitamins and minerals.

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

  • In a large dutch oven, add the coconut oil and onion, and 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 water, and a 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 in 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.

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

  • Sauté grated fresh ginger with spices and aromatics.
  • Add a serrano or jalapeño chili to make it spicier
  • Do not puree the soup; leave all the vegetables and lentils whole.
  • Make this recipe oil-free by sauteing your aromatics and spices with vegetable broth instead of oil.

Other soup recipes that you may like:

This soup is made with red lentils and coconut milk, which is creamy, delicious, and hearty. It is precisely what you want after a long day at the office or during cold weather.

VEGAN RED LENTIL SOUP

Alejandra Graf
Delicious and super easy carrot and tomato soup with red lentils and creamy and flavorful coconut milk.
4 de 4 votos
Prep Time 10 minutes
Cook Time 20 minutes
0 minutes
Total Time 30 minutes
Course Soup
Cuisine American
Servings 6 people
Calories 329 kcal

Equipment

  • Soup pot
  • Immersion blender

Ingredients
  

  • 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
 

  • 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.

Nutrition

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

information

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

Did you make this recipe?Tag @piloncilloyvainilla on Instagram and hashtag it #alecooks so we can all see your creations.

This recipe appeared first in Ale Cooks in October 2015.

Alejandra Graf
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4 from 4 votes (4 ratings without comment)
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