Carrot and Lentil Soup with Coconut Milk and Ginger
This creamy carrot and lentil soup is infused with coconut milk, fresh ginger, and warming spices for a cozy, plant-based meal that’s as comforting as it is nourishing. It’s naturally vegan and gluten-free, made with simple pantry ingredients, and comes together in under an hour. Whether you’re batch cooking for the week or just need a grounding bowl of something warm, this soup is here to nourish you on a deep level.
Servings 4 people
Calories 523kcal
Equipment
- Knife and cutting board
- Large stock pot
- blender or food processor
Ingredients
- 2 tablespoons grapeseed oil, or as needed to coat the bottom of the pot
- ½ cup diced yellow onion (½ medium)
- 3 cups diced carrots (1 pound)
- 4 cloves garlic, minced
- 1 tablespoon grated ginger
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 cup dry red lentils, rinsed
- 4 cups vegetable broth
- 1 (13.66 ounce) can coconut milk (unsweetened, full fat)
- ½ teaspoon salt, or to taste
Optional garnish:
- Chopped green onions
- Fresh mint leaves
- Crushed red pepper flakes
Instructions
- Heat oil in a large stock pot over medium heat. Once hot, stir in onion and carrot and cook for 12 minutes, stirring occasionally, or until onion is translucent and carrots are tender.
- Stir in garlic, ginger, cumin, and coriander, and cook for 1 minute, or until aromatic.
- Stir in lentils and vegetable broth. Bring to a boil, reduce heat to medium, and cook for 15 minutes, or until lentils are tender. (if you prefer softer lentils, cook for an additional 5-10 minutes, or until desired consistency is reached.)
- Turn off heat and stir in coconut milk and salt to taste (if using).
- Transfer about half of the soup to a blender or food processor and blend until smooth. Return the blended soup to the pot with the unblended soup and stir until evenly mixed.
- Transfer to bowls and garnish with green onions, mint leaves, and crushed red pepper flakes if desired.
Notes
Preparation: Prepare the recipe up to five days in advance if storing in the refrigerator or up to three months in advance if freezing. Add optional garnish immediately before serving.
Storage: Store prepared soup in an airtight container in the refrigerator for up to five days, or store in an airtight, freezer-safe container and freeze for up to three months. Thaw frozen soup in the refrigerator overnight.
Serves 4 as an entree or 6 as a starter/side dish. Nutrition facts are only an estimate and are based on an entree serving size of ¼ of the recipe.
Nutrition
Serving: 0.25recipe | Calories: 523kcal | Carbohydrates: 49g | Protein: 16g | Fat: 32g | Saturated Fat: 22g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Sodium: 1327mg | Potassium: 1089mg | Fiber: 20g | Sugar: 12g | Vitamin A: 16742IU | Vitamin C: 14mg | Calcium: 100mg | Iron: 6mg