Vegan Red Lentil Soup with Carrots and Coconut Milk
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.
6 people
Calories: 329kcal
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
- 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: 1cup | Calories: 329kcal | Carbohydrates: 33g | Protein: 11g | Fat: 19g | Saturated Fat: 16g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 63mg | Potassium: 845mg | Fiber: 13g | Sugar: 8g | Vitamin A: 7367IU | Vitamin C: 13mg | Calcium: 68mg | Iron: 5mg