Carrot Ginger Soup with Red Lentils
This carrot ginger soup with red lentils is cozy, nourishing, and naturally creamy without any dairy. The carrots bring sweetness, the ginger adds warmth, and the red lentils make it hearty and protein-packed. A chopped apple gives the perfect touch of brightness. Ready in just 30 minutes on the stovetop or Instant Pot, this is a healthy soup you’ll want to make again and again.
6 people
Calories: 172kcal
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
For extra creaminess, stir in ½ cup coconut milk after blending.
To add spice, include cayenne, chili flakes, or a fresh serrano.
For a curry variation, add 1 teaspoon curry powder or garam masala with the turmeric.
Storage: Refrigerate 3–4 days or freeze up to 3 months. Thaw overnight and reheat gently.
Nutrition
Serving: 1serving | Calories: 172kcal | Carbohydrates: 29g | Protein: 8g | Fat: 2g | Saturated Fat: 2g | Sodium: 434mg | Potassium: 524mg | Fiber: 11g | Sugar: 6g | Vitamin A: 8520IU | Vitamin C: 7mg | Calcium: 46mg | Iron: 2.9mg