Vegan Carrot Ginger Soup with Red Lentils

This Vegan Carrot Ginger Soup is packed with protein thanks to the addition of red lentils! It’s a healthy recipe with warming spices that’s easy to make in your Instant Pot, Crockpot, or on the stove top (instructions are included for all three!). 

vegan carrot ginger soup in a blue bowl topped with arugula and lemon

In our house we eat soup for dinner pretty much every Sunday during the cooler months of the year. It’s a nice routine because we can mix up the soup recipes, but we pretty much always know what’s for dinner.

Soup is always open to having sidekicks around (helloooooooo Crack Bread) and is an excellent way to cram a lot of vegetables into your face while still feeling warm and satisfied. Also, most soups freeze and re-heat like a freaking boss, so we always eat a portion and freeze a portion, which means we only have to cook every few Sundays.

I have a hard time getting soup into my toddler though. Not as in he spills it everywhere (which he does, trust me) but he seems to be much more particular about soup than other foods. It can’t be too spicy (spicy is a catch-all term he uses to describe any strong-tasting food) or have any “leaves” in it (visible herbs or flecks of stuff). It can’t be too thin (because toddlers are spoon-wielding nightmares), and I always want to make sure everyone gets a good dose of protein.

Since I don’t like a) having to cook two meals, or b) boring bland-ass food, I’ve been trying to come up with soups that will satisfy the whole family. This Vegan Carrot Ginger Soup does a great job of ticking all the boxes.

carrots, onion, lemon, red lentils, spices, ginger, and garlic on a grey background

What do I need to make this soup?

This is a pretty simple recipe make with ingredients I’m willing to bet you tend to keep around. You’re going to need:

  • Carrots –> A whole pound!
  • Ginger –> Yass please!
  • Red lentils –> The unsung hero of this soup.
  • Onions and garlic –> The aromatic support crew.
  • Spices –> We’re going in with turmeric and smoked paprika.
  • Vegetable broth –> I use bouillon cubes and I’m not sorry.

carrots, onion, garlic, ginger, red lentils, and spices in an instant pot

How do I make Vegan Carrot Ginger Soup?

Friends, you’ve got THREE options for making this healthy and delicious soup recipe.

Option 1: Make it in your Instant Pot

You guys, I’m kind of in love with my Instant Pot. It does such a great job on soups and stews, especially where beans or legumes are involved. They come out perfectly cooked, every time. Plus, you don’t have to babysit your soup while it cooks, which is a major bonus for this frazzled mamma.

If you don’t have an Instant Pot, don’t get your knickers in a twitch. You’ve got two other souper (<– see what I did there?) good options below!

Making this Vegan Carrot Ginger Soup in the Instant Pot couldn’t be easier. You just dump in all of the ingredients, and set it to manual on high pressure for 12 minutes. Once it’s done, let it vent naturally for 10 minutes, and then quick release the rest of the way.

Option 2: Make it in your Slow Cooker

This is another dump-and-cook technique! Chuck all of the ingredients into your slow cooker, cover, and cook on low for 6-8 hours or on high for 3-4 hours. Set it and forget it!

overhead photo of vegan carrot ginger soup in a blue bowl on a wooden platter

Option 3: Make it on the stove top

If you don’t have an Instant Pot or a Slow Cooker, start by evaluating your life choices.

Kidding! I know not everyone has space for or access to these appliances. (Srsly though, consider getting one. Instant Pot Lentil Soup is a dream!)

Heat a large heavy-bottomed pot on your stove top, and start by cooking the aromatics. That’s yer onions, garlic, and ginger. Add in the spices, carrots, lentils, and broth. Bring to a boil, then cover, and simmer until the lentils and carrots are tender – this will take about 20 minutes.

Now blend!

No matter which way you made your soup, the final step is to blend it. I use an immersion blender for this step, because I am lazy and don’t want to wash up my blender. If you *do* use a regular stand-up blender, please be careful when blending hot liquids!

Pro tips / recipe notes:

  • Pro tip: Since this is a blended soup, save yourself time and don’t go all ODC with your chopping. I let my toddler chop the carrots for this soup, and they were very haphazard.
  • Pro tip: Use an immersion blender to purée the soup to save time and dishes.
  • Pro tip: If you are using an immersion blender, be sure to finely grate your ginger rather than chopping it.
  • Pro tip: Keep your ginger in the freezer! It keeps forevah and grates like a dream.
  • Can I freeze this soup? You bet you can! Simply portion into freezer-friendly containers and be sure to leave some space at the top for expansion.
  • How do I re-heat frozen soup? I usually let the soup thaw enough to slide out of the container, then heat it on low on the stove top. But guess what? The microwave works just fine too.
  • Note! Due to the red lentils, you can expect this Vegan Carrot Ginger Soup to thicken considerably as it cools. You may want to add a little water to thin it out when re-heating.

vegan carrot ginger soup in a blue bowl topped with black sesame seeds and arugula

Hey Nutrition Lady, are carrots good for you?

Yes my friends, carrots most certainly are good for you.

Carrots contain good amounts of antioxidant nutrients, including antioxidants like vitamin C, as well as phytonutrient antioxidants such as beta-carotene. Red and purple carrots are rich in anthocyanin, and in yellow carrots, about half of the total carotenoids come from lutein.

The antioxidant nutrients in carrots are believed to provide cardioprotective benefits – that is, they’re good for your heart! But there’s more to the health benefits of carrots than that: studies have demonstrated the ability of carrot extracts to inhibit the grown of colon cancer cells.

Carrots are also an excellent source of vitamin A, biotin, vitamin K, dietary fiber, molybdenum, potassium, and vitamin B6, and vitamin C.

vegan carrot ginger soup on a wooden platter with a spoon and a sliced lemon

Other tasty soups you might enjoy:

Instant Pot Carrot Soup with Garlicky Greens
Pumpkin Curry Soup
Vegan Corn Chowder
Tomato Fennel Quinoa Soup

4.84 from 6 votes
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Vegan Carrot Ginger Soup with Red Lentils

This Vegan Carrot Ginger Soup is packed with protein thanks to the addition of red lentils! It's a healthy recipe with warming spices that's easy to make in your Instant Pot, Crockpot, or on the stove top (instructions are included for all three!).

Course Soup
Cuisine American
Keyword Instant Pot Soup, Vegan Soup
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 173 kcal
Author Katie Trant

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 large yellow onion diced
  • 2 cloves garlic minced
  • 2 Tbsp fresh ginger finely grated
  • 1/2 tsp ground turmeric
  • 1/2 tsp smoked paprika
  • 1 lb carrots peeled and chopped
  • 1 cup red lentils rinsed well
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 4 cups water
  • 2 cups vegetable broth

Instructions

INSTANT POT

  1. Place onions, garlic, ginger, spices, lentils, carrots, water, and vegetable broth into your Instant Pot. 

  2. Place the lid on the Instant Pot, and use the manual setting on high pressure set for 12 minutes. 

  3. Once the pressure cooking cycle is finished, allow the steam to release naturally for 10 minutes. Then, flip the vent to quick release for the remainder. Tip! I like to do the quick release under my stove fan if possible. Otherwise, place a kitchen towel over the top to control the steam. 

SLOW COOKER

  1. In slow cooker, combine lentils, carrots, onion, ginger, garlic, turmeric, smoked paprika, salt, and pepper; pour in water and broth.

  2. Cover and cook on low until vegetables and lentils are tender, 6 to 8 hours.

STOVE TOP

  1. Heat 1 Tbsp of olive oil in a large stock pot over medium high heat.
  2. Add onions and sauté until they are translucent.
  3. Add garlic, ginger, turmeric, smoked paprika, salt, and pepper, and sauté for 2-3 minutes more.

  4. Add carrots, and sauté for 5 minutes, stirring frequently.
  5. Add the water, vegetable broth, and red lentils. Bring the soup to a boil, then cover and simmer over medium-low heat until the carrots are tender and the lentils are well cooked - about 20 minutes.

TO FINISH

  1. Using immersion blender, or in stand blender in batches, purée soup until smooth.

  2. Serve hot topped with greens if desired.

Recipe Notes

  • Nutrition values are an estimate only!
  • Pro tip: Since this is a blended soup, save yourself time and don't go all ODC with your chopping. 
  • Pro tip: Use an immersion blender to purée the soup to save time and dishes. 
  • Pro tip: If you are using an immersion blender, be sure to finely grate your ginger rather than chopping it. 
  • Pro tip: Keep your ginger in the freezer! It keeps forevah and grates like a dream. 
  • Note! Due to the red lentils, you can expect this Vegan Carrot Ginger Soup to thicken considerably as it cools. You may want to add a little water to thin it out when re-heating. 
Nutrition Facts
Vegan Carrot Ginger Soup with Red Lentils
Amount Per Serving
Calories 173 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 570mg 24%
Potassium 564mg 16%
Total Carbohydrates 28g 9%
Dietary Fiber 11g 44%
Sugars 5g
Protein 8g 16%
Vitamin A 257.8%
Vitamin C 9%
Calcium 5.3%
Iron 14.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

This recipe was originally published November 6, 2015. It was retested, rephotographed, and updated to include Instant Pot instructions on January 8, 2019.

This post contains affiliate links, and I may earn a commission at no additional cost to you if you click through and make a purchase. This allows me to continue to provide free content, and I only share products that I use and love myself.

 

 



 

Comments

  1. I’m so sorry about your stove top ordeal! My husband and I aren’t great with that kind of stuff easier, and it seems like every project ends up being a bigger ordeal than expected, so I totally feel your pain. Glad you at least found some inspiration to bust out the slow cooker though. I have a recipe for carrot soup with similar spices, but I think I’ll try this one next time. I love the idea of adding some red lentils for texture and protein!

  2. This soup was so good tonight with some crusty French bread and a fly of dry red wine. Thank you for thinking delightful meal.

  3. This soup is delicious and easy! Thank you so much Katie for keeping life healthy and real. At least your stovetop situation has been resolved. Best wishes on all your upcoming adventures!

  4. Thank you for not asking me to fry the onion! I like my slow cooker to do all the magic 🙂 This was delicious. I was so excited to have leftovers and have a feeling it will be in heavy rotation here this winter. . .

  5. Hi, I only have sweet paprika and brown lentils, can I use them? Live in a rural area, too far to trek into town. 🙂

  6. Well, your recipe got me trying our Instant Pot for the first time – we’ve had it for months and husband has used it, but I hadn’t…
    The soup is very tasty – I doubled the spices – love turmeric for my arthritis.
    The only quibble I have is that the chopping took me twice the time you have suggested for prep. But, in your defence, you had a helper. I’m sure a three-year-old sous-chef can really cut down on your prep time 🙂
    Thanks, Katie

    • Good to know re: the chopping time! Though I will say we chopped those carrots VERY haphazardly… big chunks, small chunks, you name it. So if you were doing any sort of precision cutting it would definitely take longer.

  7. I have had my instant Pot for over a year. Kevin and Kirsten gave it to me for Christmas 2017. Your Mum and I had fun as your Dad and she came to Sunday night roast – my first attempt at anything Intant Pot. I think Mum decided to wait awhile to see what else I could make she even invited the Point Sisters to dinner while they watched me make chilli. Mum got hers a little later but she enjoys it for sure

  8. delicious, healthy and easy! my favorite combo 🙂
    i added some crushed walnut pieces after serving for some texture . yummm will definitely make again. I love making soups in large portions so i can freeze and make a quick dinner another day! thank you

  9. Yes, this is a keeper! What’s not to like… carrots, lentils, thought I wouldn’t love the ginger and it was magical. This one is getting printed 🙂

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