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Creamy Carrot & Red Lentil Soup

Creamy Carrot & Red Lentil Soup

June 15, 2026
Course
Serves 4

Blending removes all fibrous texture, making this safe even during flares. Red lentils break down very smoothly. Avoid adding seeds or nut toppings. Store in the fridge up to 4 days or freeze in portions.

Ingredients

  • 2 Tablespoons
    olive oil
  • 1
    medium yellow onion, diced
  • 2
    garlic cloves, minced
  • 1 Teaspoon
    fresh ginger, grated
  • 4
    medium carrots, peeled and roughly chopped
  • 1 Teaspoon
    ground cumin
  • 1/2 Teaspoon
    ground turmeric
  • 1 Cup
    red lentils, rinsed
  • 4 Cups
    low-sodium vegetable broth
  • 1/2 Cup
    coconut milk
  • 3/4 Teaspoons
    salt

Instructions

  1. Warm olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Stir in garlic and ginger and cook 1 minute more.

  2. Add carrots, cumin, and turmeric. Stir to coat everything in the spices and cook for 2 minutes.

  3. Add red lentils and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered until lentils are completely soft and carrots are tender, about 20 minutes.

  4. Use an immersion blender (or transfer in batches to a blender) and blend until completely smooth.

  5. Stir in coconut milk and salt. Warm through over low heat for 2–3 minutes. Ladle into bowls and serve warm.

Nutrition:

Nutrition Facts

4 servings per recipe

Serving size1/4 of recipe

Amount per serving

Calories350
% Daily Value*
Total Fat 14g18%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 570mg25%
Total Carbohydrate 38.5g14%
Dietary Fiber 7.5g27%
Total Sugars 4g
Includes 0g Added Sugars0%
Protein 13.4g
Vitamin D 0mcg0%
Calcium 35mg3%
Iron 3mg17%
Potassium 380mg8%

*DV based on a 2,000 calorie diet.

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