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–+ servings

Carrot and Lentil Soup (Stovetop + Instant Pot)

Jenn Freedman
This simple, nourishing recipe is packed with superfoods and is ready in about 30 minutes! The perfect weeknight meal, served with bread for dipping.
5 from 11 votes
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Prep Time 5 minutes
Cook Time 25 minutes
Course Main Course, Side Dish, Soup
Cuisine American, Vegan
Servings 6
Calories 284 kcal

Equipment

  • immersion blender or standard blender

Ingredients
  

  • 1 tablespoon oil I prefer olive or avocado
  • 1 large onion diced
  • 1 teaspoon fresh ginger finely chopped or grated
  • 5 cloves garlic finely chopped or minced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • pinch red pepper flakes
  • 2 cups red lentils
  • 2 1/2 cups carrots, chopped
  • 2 tablespoons tomato paste
  • 5 cups vegetable broth or stock
  • 1 14 ounce can coconut milk full fat or low fat
  • 1/2 teaspoon salt*

Optional Toppings

  • fresh cilantro or parsley, plant-based yogurt, pumpkin seeds, sriracha, bread, red pepper flakes, or croutons see notes above recipe card

Instructions
 

Stove Top

  • Heat oil over medium heat. Add onions. Saute for 3 minutes until they turn translucent and soft.
  • Add ginger and garlic. Saute for another minute.
  • Add carrots and dry spices. Saute for another 2 minutes until fragrant.
  • Add lentils, broth, tomato paste, and coconut milk. Bring to boil.
  • Turn heat down to low and cover. Cook for 15-20 minutes, until lentils and cooked and carrots are soft but not mushy.
  • Take the pot off the heat and blend directly in the pot using an immersion blender. If you don't have an immersion blender, then allow to cool before transferring to standard blender.
  • Taste. Adjust seasonings (salt, red pepper) as needed. If you prefer a thinner soup, thin with additional broth.
  • Serve with optional toppings. See notes above recipe card.

Instant Pot

  • Turn Instant Pot to saute setting.
  • Heat oil and then add onions. Saute for 3 minutes until they turn translucent and soft.
  • Add ginger and garlic. Saute for another minute.
  • Add carrots and dry spices. Saute for another 2 minutes until fragrant.
  • Add lentils, broth, and tomato paste.
  • Set to manual on high for 12 minutes.
  • Once time is out, quick release by moving to steam release handle to venting position.
  • Once steam is out, open Instant Pot. Add coconut milk and stir.
  • Blend soup directly in the Instant Pot using an immersion blender. If you don't have an immersion blender, then allow to cool before transferring to standard blender.
  • Taste. Adjust seasonings as needed (salt, red pepper). If you prefer a thinner soup, thin with additional broth.
  • Serve with optional toppings. See notes above recipe card.

Notes

Store leftovers in refrigerator for up to 1 week. Freeze leftovers in air tight container for up to 6 months.

Nutrition

Calories: 284kcalCarbohydrates: 48gProtein: 17gFat: 3gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 1062mgPotassium: 857mgFiber: 21gSugar: 7gVitamin A: 9517IUVitamin C: 10mgCalcium: 66mgIron: 5mg
Keyword carrot and lentil soup, carrot and red lentil soup, carrot lentil soup, instant pot red lentil soup, vegan red lentil soup
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