This Red Lentil Carrot Ginger Soup is loaded with so much rich flavor and plant-based nutrition! It's a filling soup made with fresh ingredients and a few pantry staples in one-pot...perfect for busy weeks! The best part is all the warming spices and fresh ginger that take plain lentils and veggies to next level deliciousness. 👏🏼
As a dietitian, I always seem to end up with extra vegetables at the end of the week. So before I take my next grocery trip, I love making a good vegetable soup with the extras. And this red lentil soup with ginger and carrots is one of my favorite healthy soup recipes! The addition of lentils adds plant-based protein and fiber and it's a great soup to meal prep for the week or to freeze for later.
This soup can be a complete meal on its own, but I love to serve it a big spoonful or two of Greek yogurt and crusty bread, warm naan, or pita bread to soak up all the goodness on a chilly day! Or turn it into a soup and salad situation with a super greens salad or spinach and arugula salad on the side.
More Healthy Soup Recipes
- Green Goddess Anti-Inflammatory Soup
- Cauliflower White Bean Soup
- Roasted Red Pepper Tomato Soup with Gouda
- Smoky Chickpea Soup with Tomatoes
- Chicken Potato Soup
- Lemon Chicken Orzo Soup
- Roasted Butternut Squash Soup
- Red Cabbage Soup with Potatoes
- Healthy Turkey Lasagna Soup
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Key Ingredient Notes and Substitution Ideas
This lentil carrot ginger soup is made with simple ingredients. Below are some notes. The measurements can be found in the recipe card at the bottom of this post.
- Red Lentils - red lentils add plant-based protein and fiber to this soup recipe. Red lentils cook faster than green lentils or brown lentils so keep that in mind if you're switching out the kind of lentil for this soup!
- Carrots - use whole carrots instead of baby carrots for the best flavor. No need to remove the skin unless you want to, but be sure to give them a rinse. Carrots are a great source of Vitamin A which is important for eye health.
- Celery - celery adds a slightly earthy flavor that pairs nicely with the lentils. It also adds fiber, and vitamins C and K.
- Bell Pepper - I like to use a red bell pepper but any color will work. Bell peppers are a good source of vitamin C, vitamin A, and dietary fiber for a healthy gut.
- Yellow Onion & Fresh Garlic Cloves - to add flavor, texture, and depth to the soup.
- Fresh Ginger Root - freshly grated ginger root is an easy way to give it a zesty kick. Ginger contains antioxidants and has anti-inflammatory properties and also helps support a healthy gut.
- Spinach - a couple of handfuls of fresh spinach added at the end provides antioxidants and dietary fiber.
- Crushed Tomatoes - tomatoes add a lot of flavor and also add some liquid.
- Low Sodium Vegetable Broth - I use vegetable broth for this recipe, but you can use vegetable stock or chicken broth if you prefer. I suggest using low sodium broth to give you more control over the saltiness of the soup keeping in mind that there are a lot of spices to add flavor too!
- Extra Virgin Olive Oil - olive oil is used to saute the veggies and give the soup more flavor. Extra-virgin olive oil is high in heart-healthy fatty acids that support brain health and hormone health. If you prefer a more mild flavor, you can use avocado oil.
- Spices - this recipe calls for several warm spices to add tons of flavor including ground cumin, coriander powder, curry powder, paprika, and turmeric. If you want a bit of spice, add chili powder, red pepper flakes, or cayenne pepper.
- Kosher Salt & Black Pepper - to tie everything together.
- Fresh Parley and Lemon Juice - for topping the soup at the end to brighten the flavor. Fresh cilantro and lime juice work too.
- Optional: add in some creamy coconut milk, your favorite plant based milk, or heavy cream at the end to make it more creamy.
How to Make Lentil Carrot Ginger Soup
Below are the directions for how to make this recipe with photos that I hope are helpful! The full recipe is in the recipe card at the bottom of this post.
- Step 1: Rinse the lentils in a fine mesh strainer under cold running water and drain well. Chop the carrots, celery, onion, and red bell pepper into small pieces. Mince the garlic and grate the fresh ginger root (I use a citrus zester to do this). Heat a Dutch oven or large soup pot on medium heat. Add olive oil and once hot, add the onion, carrots, celery, and bell pepper. Saute 5-7 minutes until the veggies soften.
- Step 2: Add the garlic, ginger, and seasonings including the spices, salt, and pepper. Cook another 1-2 minutes until fragrant and everything is coated in the seasonings.
- Step 3: Add the crushed tomatoes and cook another minute or two. Add rinsed lentils and vegetable broth. Bring to a boil. Lower heat and simmer 15-20 minutes, uncovered.
- Step 4: Stir in the spinach until it wilts. Turn off heat and add the lemon juice and fresh parsley. If using, this is when to add the coconut milk. Give it a taste and add salt as needed. The amount of salt will depend on taste so add to your liking but be aware it will continue to become more flavorful the longer it sits.
Hint: If you want a thinner soup, add 1-2 extra cups of broth or water. If you want to give it a more creamy texture, puree 1-2 cups in a blender and add it back to the pot or use an immersion blender to blend it.
Dietitian Tip
Making a flavorful soup is a great way to use up vegetables you have in your fridge and get in tons of nutrition! Keep a few key pantry staples like broth, lentils, and different ground spices on hand for when you're ready to make a big pot of soup.
Video of How to Make Red Lentil Carrot Ginger Soup
Here's a video showing how to make this recipe that I hope is helpful!
Variations
The best part about making lentil soup at home is you can adjust it according to your taste! Below are some ideas.
- Spicy - add red chili flakes, chili powder, or cayenne pepper if you like it spicy.
- Green Lentils - you can use green lentils for this recipe instead of red if you want! Green lentils take longer to cook so let it simmer 25-30 minutes.
- More Vegetables - if you want to sneak in even more vegetables or change them up, some great options are chopped cauliflower, sweet potatoes, green beans,
Equipment
For best results, use a heavy-bottomed pot like a Dutch Oven. I have this one from Martha Stewart's collection and love it! I use it all the time in the winter months for soups and chilis.
Storage for Lentil Carrot Ginger Soup
- Fridge - store leftover soup in an airtight container in the fridge for up to 4-5 days.
- Freezer - store in a freezer-safe container for up to 3 months. When you're ready to eat it, thaw in the fridge or heat straight from frozen.
Expert Tips
- Chop the vegetables into small pieces.
- Be sure to give everything a good stir after adding the garlic, ginger & seasonings to make sure all the vegetables get coated. This will help make everything more flavorful.
- Add salt in steps. First add it with the other seasonings. Then give it a taste once the soup is cooked and add more to taste as needed.
- If you want a thinner soup, you can add some extra broth or water. I typically add 4 cups broth + 1 cup water.
- The soup will continue to absorb all the flavors and will taste even better the second day!
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. The lentils provide plant-based protein, fiber, and several other important nutrients including B vitamins and zinc. Carrots, celery, red bell pepper, and spinach provide antioxidants, vitamins A, C, and K and potassium. The fresh ginger and garlic add more antioxidants.
Yes, it is a vegan soup recipe.
Yes, lentils are gluten-free.
No need to soak the lentils since they will simmer in the brothy soup!
If you prefer blended soup or creamy soups, a great way to do it is by blending 1-2 cups of the soup in a food processor or use an immersion blender. You can even blend the whole soup if you want.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Lentil Carrot Ginger Soup:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Red Lentil Carrot Ginger Soup, Easy, One-Pot Recipe
Equipment
- 1 dutch oven (or soup pot)
Ingredients
- 1 cup dry red lentils
- 2-3 large carrots (1 cup chopped)
- 2-3 stalks celery (1 cup chopped)
- 1 red bell pepper
- 1 small yellow onion (or ½ large)
- 3 cloves garlic
- 2 tablespoon extra-virgin olive oil
- 1 teaspoon each: ground cumin, coriander, turmeric powder, curry powder
- 2 teaspoon paprika
- ½ teaspoon kosher salt (more to taste)
- ¼ teaspoon black pepper
- 1 (15 oz) can crushed tomatoes
- 4 cups low sodium vegetable broth
- ½ cup fresh parsley
- squeeze lemon
- 1-2 cups water or extra broth (optional to thin it out if desired)
Instructions
- Rinse the lentils in a fine mesh strainer under cold running water and drain well. Chop the carrots, celery, onion, and red bell pepper into small pieces. Mince the garlic and grate the fresh ginger root (I use a citrus zester to do this). Heat a Dutch oven or soup pot on medium heat. Add olive oil and once hot, add the onion, carrots, celery, and bell pepper. Saute 5-7 minutes until the veggies soften.
- Add the garlic, ginger, and seasonings including the spices, salt, and pepper. Cook another 1-2 minutes until fragrant and everything is coated in the seasonings.
- Add the crushed tomatoes and cook another minute or two. Add rinsed lentils and vegetable broth. Bring to a boil. Lower heat and simmer 15-20 minutes, uncovered.
- Stir in the spinach until it wilts. Turn off heat and add the lemon juice and fresh parsley. If using, this is when to add the coconut milk. Give it a taste and add salt as needed. The amount of salt will depend on taste so add to your liking but be aware it will continue to become more flavorful the longer it sits.
- Hint: If you want a thinner soup, add 1-2 extra cups of broth or water. If you want to give it a more creamy texture, puree 1-2 cups in a blender and add it back to the pot or use an immersion blender to blend it.
Video
Notes
- Chop the vegetables into small pieces.
- Be sure to give everything a good stir after adding the garlic, ginger & seasonings to make sure all the vegetables get coated. This will help make everything more flavorful.
- Add salt in steps. First add it with the other seasonings. Then give it a taste once the soup is cooked and add more to taste as needed.
- If you want a thinner soup, you can add some extra broth or water. I typically add 4 cups broth + 1 cup water.
- The soup will continue to absorb all the flavors and will taste even better the second day!
- Fridge - store leftover soup in an airtight container in the fridge for up to 4-5 days.
- Freezer - store in a freezer-safe container for up to 3 months. When you're ready to eat it, thaw in the fridge or heat straight from frozen.
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