Vegan red lentil soup

Delicious and super easy carrot and tomato soup with red lentils and creamy and flavorful coconut milk.
Recipe
A close-up of a bowl of creamy vegan red lentil soup, topped with chopped herbs and peanuts. A drizzle of oil shimmers on the surface. Nearby, a small black dish holds more peanuts, with lime halves on the side, all set on a light-colored surface.

About this recipe

This vegan red lentil soup is hearty, creamy, and bursting with flavors. It combines carrots, tomatoes, and warm spices to create a comforting bowl perfect for any season. Plus, it’s an excellent way to use up carrot pulp from juicing—nothing goes to waste!

🌟 Why will you love this soup?

  • Great for using carrot pulp: If you juice as I do (five people every morning over here!), you’ll love that this recipe repurposes carrot pulp into something delicious. No juicer? No worries! Just use fresh carrots.
  • Creamy without dairy: Coconut milk makes it rich and velvety.
  • Customizable: Want it spicier? Add a serrano pepper. Would you prefer it chunky? Skip blending.
  • Nutritious and hearty: Red lentils and veggies pack protein and fiber to keep you full and happy.

Ingredients for carrot, tomato, and red lentil soup

Bowls on a light surface hold the vibrant ingredients for a vegan red lentil soup: chopped onions, canned tomatoes in juice, sliced carrots, red lentils, minced garlic, ground spices, and a small amount of dark liquid. The neatly arranged components showcase a delightful variety of textures and colors.
  • Toppings: Fresh cilantro or parsley, lime juice, and peanuts for crunch.
  • Coconut oil: Use any fat you like—olive oil, vegetable oil, or vegan butter.
  • Aromatics
  • Spices
  • Carrot pulp or fresh carrots
  • Tomatoes
  • Red lentils
  • Coconut milk

Ingredient notes and subs

  • Coconut oil, you could use any other fat, like olive oil, vegetable oil, or butter (I use vegan butter)
  • Spices: Cumin, coriander, mustard seeds, salt, and pepper—use whole seeds if possible for a deeper aroma.
  • Carrot pulp: Fresh carrots are perfect if you don’t juice them. If you juice, set the carrot pulp aside for this soup.
  • Tomato puree, diced tomatoes, or fresh tomatoes. Any tomato works excellently here.
  • 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, a bit lighter in this vegan tomato lentil soup, will also work.
Icon of a white light bulb in the center of a black circle. The bulb is simplified with a looped filament, and there are short lines surrounding the bulb, indicating rays of light or illumination. The background is uniformly black, enhancing the bulb's visibility.

Homecook-to-home-cook tip for juicers

  • Storage: Store leftovers in an airtight container for up to 5 days or freeze for 3 months.
  • Reheating: Warm on the stove with a splash of water to loosen the soup.
  • Make ahead: The flavors deepen if made a day ahead—perfect for meal prep!
  • Using the juice pulp: When juicing, separate ingredients if you want to use the pulp for recipes; I always juice carrots first, save the pulp, and then continue with other fruits and veggies.

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

Chopped onions sizzle in a large blue pot, being stirred with a wooden spoon. The heat has lightly browned them, the first step in crafting a savory vegan red lentil soup. The pot rests on a stove against a backdrop of white tiled walls, evoking a cozy kitchen setting.
  • Sauté aromatics
  • Simmer the soup
  • Blend for creaminess
  • Serve and garnish

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.
Two bowls of vegan red lentil soup, rich and creamy with an orange hue, are garnished with fresh herbs and chopped peanuts on a white surface. A small black dish for extra peanuts and a lime wedge sits behind. Nearby, a gold spoon rests on a folded gray napkin beside another lime wedge.
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Two bowls of creamy orange vegan red lentil soup are elegantly garnished with chopped herbs, peanuts, and a drizzle of red oil on a light surface. In the background, a black dish holds extra peanuts alongside two lime halves, adding a vibrant touch of green to the composition.

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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