Curried lentil carrot soup

This homemade lentil carrot soup is SO much better than anything you’d buy at the store! Packed with all the hearty, savory flavors of your favorite curry and clocking in at under 300 calories, it’s healthy too! This easy, one-pot soup comes together in under 30 minutes, making it perfect for busy days.

Lately, I’ve been all about soups—feeding my family this healing sweet potato turmeric soup, hearty mung bean soup, and insanely flavorful Asian noodle soup in endless variations! Naturally, I was excited to make this lentil carrot soup—yes, with those classic Indian flavors you know I love!

What makes this soup a weeknight favorite is how easy it is to whip up, how quickly it comes together, and how delicious it tastes. Bonus: you can make it ahead, and it stays good in the fridge for up to 3 days. The flavors only deepen over time, so it tastes even better the next day!

This lentil carrot soup is also a sneaky way to pack in some veggies and lentils for the picky eater in your life. It’s hearty enough to stand alone as a meal, especially when paired with crusty bread. Or, take a tip from me and enjoy it with this fragrant vegetable pulao. What?! Trust me—soup, especially one as thick and creamy as this, and pulao together is a winning combo!

Allergens free labels

This carrot lentil soup is a gluten free recipe (be sure to check your powdered spices to ensure they are gluten-free) and is also:

• grain-free
• nut-free
• soy-free

This recipe does not include any garlic. To make it an allium-free recipe, simply skip the onion and add ½ teaspoon of nigella seeds instead.

I usually make this recipe with butter and finish it with a splash of cream. To make it dairy-free, swap the butter with olive oil or plant-based butter and replace the cream with full-fat coconut milk.

Disclaimer: Our content aims to be informative and educational, but it should not replace professional medical advice. Since manufacturing processes can vary and cross-contamination is possible, it's essential to verify product labels and allergen information. Make sure all ingredients align with your specific allergies. As readers, you bear the responsibility for ensuring allergen safety when buying or consuming foods.

Ingredients and Swaps

For the complete list of ingredients, their exact quantities, and the full instructions, scroll down to the printable recipe card below.

• Tomatoes: I use canned tomatoes, but you can definitely use fresh ones if you have them on hand—just make sure they have good flavor.
• Red lentils: Split red lentils work best. If you’re using whole red lentils, keep in mind they might need a bit more cooking time.
• Carrots: I stick with the regular orange carrots, but when they’re in season, red carrots (like I use in this carrots cucumber salad) are a great option—they’re even sweeter!
• Cream and butter: I typically use light (single) cream. If you prefer a creamier soup, go for heavy (double) cream. For a tangier flavor, sour cream works well too! And if you have any leftover cream, use it to make this recipe for Alfredo sauce without heavy cream! To make it plant-based, swap the butter for olive oil or coconut oil, and replace the cream with any plant-based cream you like.
• Powdered spices: I use turmeric and garam masala to season my soup but feel free to swap in your favorite curry powder. Any leftovers would be perfect for making this sweet potato sauteed with mild spices.
• Whole spices: Coriander adds depth to the flavor, while black pepper brings a gentle warmth. You can adjust the amount of black pepper depending on your taste.
• In addition to the ingredients above, you’ll need water to make the soup, but you can also use vegetable broth if you prefer.

If you have any questions regarding these ingredients, feel free to ask in the comments section below and I will try my best to answer them for you.

Instructions

Also see the video at the end of the recipe card below.

Before you start making this lentil carrot soup, peel and dice the onions, carrots, and ginger. Measure out all your ingredients and have them ready. Rinse the lentils in 2-3 changes of water and set some water to boil.

Start by melting some butter in a soup pot or saucepan, then add the whole spices. Once the spices are fragrant, add the aromatics and fry until the onions change color.

Next, add the powdered spices, followed by the diced tomatoes.

Cook the tomatoes down until they break apart into a mush, then add the carrots and lentils. Mix everything well so the spices coat the lentils and carrots.

Add the water (or stock, if using), cover the pot, and cook until the carrots and lentils are soft.

Workflow tip: While the soup is cooking, it’s the perfect time to make this quick and easy sautéed okra—they taste amazing together!

Once the soup is ready, using an immersion blender, blend it to a smooth texture and return it to the stove.

Stir in the cream, salt, and more water if you want to adjust the consistency. Let it simmer for a few more minutes, then serve.

Hint: If you’d like a deeper yellow color, add more turmeric!

Recipe Notes

Serving size: These quantities will make enough soup for 2 people as a filling meal on its own or for 3 as a light lunch with some bread on the side.

Stock instead of water: For an extra boost of flavor and nutrition, feel free to use vegetable stock instead of water.

Consistency: I like this soup smooth and thick—perfect for scooping up with a piece of bread or some bullet naan! If you prefer it thinner, add 1 extra cup of water (5 cups in total).

As the soup cools, it will thicken even more, so if you’re serving it later, stir in some hot water to bring it back to your desired consistency.

Love garlic? Chop 1 or 2 cloves and add them when you add the ginger.

Garnishes: Garnishing the soup is optional, but if you want to, feel free to add any or all of these:

• Some fresh cilantro
• Some finely chopped onions or any leftover of this Indian onion salad - my favorite topping!
• Some red pepper flakes, chili powder, or sliced green chili peppers

Top tips

Adding spices in layers: The secret to achieving the perfect curry flavor is building layers of flavor. When you add the whole spices, let them fry for about a minute before moving on to the next ingredients. Similarly, fry the powdered spices for a minute or so before adding anything else. Follow this tip, and you'll nail the flavors every time!

Cooking the tomatoes: As I mentioned in my recipe for kala chana, tomatoes need time to cook down and release their natural sweetness. If you undercook them, they’ll stay acidic and throw off the flavor balance.

Chef's tip: Fry the onions until they start to change color—this step adds a natural sweetness to the soup.

Variations

As I mentioned earlier in the post, this lentil carrot soup is incredibly versatile. Every variation is just as delicious!

• You can swap the carrots for sweet potatoes or butternut squash. Or even better, use any leftover sauteed butternut squash and adjust the spices to your liking!
• If you've made my yellow lentil soup, you'll know that moong lentils cook pretty quickly too.
• And as I mentioned earlier, you can easily make it plant-based by swapping the butter for coconut or olive oil, and replacing the cream with coconut milk.

Storing and reheating leftover soup

This soup tastes even better the next day! Store any leftover soup in a fridge-safe container and enjoy it within 3 days.

It’s best served warm. To reheat, transfer a portion of the soup to a saucepan, add some water or stock, and mix well. Bring it to a boil over medium heat, then simmer for a couple of minutes before serving.

If you’ve made a large batch and have plenty of leftovers, try kneading some of the soup into whole wheat flour to make tortillas! You’ll end up with something as delicious and delightful as my vegan tortillas .

FAQ

Serving Suggestions

Most days, I enjoy this soup on its own with a side of vegetables or a salad. But on days when I’m craving rice (and you know I love my rice!), I like to pour this soup over some buttered rice or jeera rice.

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