About this recipe
This carrot ginger soup with red lentils is everything you want in a bowl: creamy without cream, nourishing, and so flavorful. The carrots give it a sweet earthiness, ginger adds warmth, and red lentils make it hearty and filling. I like to add a chopped apple for natural sweetness—it’s that little twist that makes everyone ask for seconds.
Why you’ll love this carrot ginger soup
- Healthy & cozy – full of vitamins, antioxidants, and plant-based protein.
- Quick to make – one pot, 30 minutes, InstantPot or stovetop.
- Naturally creamy – lentils blend into a velvety soup, no dairy needed.
- Easy to customize – add coconut milk, spices, or extra veggies.
- Perfect for meal prep – stores and freezes beautifully.
😉 Let’s include more healthy and clean ingredients in our daily diet. When I say clean ingredients, I mean natural ingredients that come from the earth and are loaded with superpowers, vitamins, and minerals.
Ingredient Notes
- Carrots: fresh, and not baby carrots, for maximum flavor.
- Fresh ginger
- Red lentils: cook quickly, add protein, and give the soup body.
- Apple: optional but recommended.
- Turmeric: optional but adds color + anti-inflammatory benefits.
- Onion & garlic
- Coconut oil or olive oil, whichever you prefer.
How to make carrot ginger soup with lentils
- Sauté aromatics. Heat coconut oil, add onion, garlic, ginger, and turmeric. Cook until fragrant.
- Add vegetables & lentils
- Cook until tender:
- Instant Pot: 20 minutes on high pressure.
- Stovetop: Simmer 25–30 minutes.
- Blend until creamy
- Serve & garnish
Variations
- Carrot Lentil Soup with Coconut Milk – extra creamy.
- Spicy Carrot Ginger Soup – add chili flakes or serrano.
- Curried Carrot Lentil Soup – stir in curry powder or garam masala.
- Carrot Apple Ginger Soup – double the apple for sweetness.
HOW TO SERVE ginger CARROT SOUP?
- Cilantro. I finished this carrot ginger soup with cilantro, which is super good for removing everything our body does not need, especially metals.
- Chives or scallions.
- Crunchy chili oil.
- Pepitas (pumpkin seeds).
- Other ideas. You can finish it with whatever you want: roasted chickpeas, peanuts, almonds, spinach, or mint.
- A dollop of sour cream or coconut cream
- Homemade croutons
Frequently asked questions
If the soup thickens too much as it cools, add a little water or extra broth when reheating.
Carrot Ginger Soup with Red Lentils
Equipment
- InstatntPot
Ingredients
- 1 tablespoon coconut oil or olive oil
- ½ medium onion sliced
- 2 large garlic cloves chopped
- 1 piece fresh ginger about 1 inch, peeled and chopped
- 1 tablespoon turmeric powder optional
- 5 medium carrots cut into chunks
- 1 large apple Granny Smith for tartness, Gala for sweetness, cut into chunks
- 1 cup red lentils rinsed
- 1 teaspoon sea salt plus more to taste
- 4 –5 cups water or vegetable broth
- For serving optional:
- Fresh cilantro or chives
- Pumpkin seeds pepitas
- Coconut cream or sour cream
- Croutons or chili oil
Instructions
- Heat coconut oil in a large pot or Instant Pot on sauté mode. Add onion, garlic, ginger, and turmeric. Cook for 2–3 minutes until fragrant.
- Stir in the carrots, apple, lentils, salt, and water or broth.
- Cook until tender:
- Instant Pot: High pressure for 20 minutes, quick release.
- Stovetop: Simmer 25–30 minutes until carrots and lentils are soft.
- Blend with an immersion blender or transfer carefully to a high-speed blender until smooth.
- Adjust seasoning, add more broth or coconut milk if too thick, and serve with your favorite toppings.
Notes
Nutrition
information
Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.
- About the Author
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I’m Ale Graf, a Mexican living in Texas and the creator of AleCooks and Piloncillo&Vainilla. I share easy, family-friendly recipes—some Mexican, mostly plant-based—that can be enjoyed all day, every day. My focus is on recipes that bring people together around the table, making mealtime simple, delicious and meaningful. I’m also the co-author of Yo Cocino Latino, and my recipes have been featured in numerous online magazines and publications.
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