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overhead photo of vegan carrot ginger soup in a blue bowl scattered with arugula leaves

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 173kcal


  • 1 tablespoon extra virgin olive oil
  • 1 large yellow onion diced
  • 2 cloves garlic minced
  • 2 tablespoon fresh ginger finely grated
  • ½ teaspoon ground turmeric
  • ½ teaspoon smoked paprika
  • 1 lb carrots peeled and chopped
  • 1 cup red lentils rinsed well
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 4 cups water
  • 2 cups vegetable broth



  • Place onions, garlic, ginger, spices, lentils, carrots, water, and vegetable broth into your Instant Pot. 
  • Place the lid on the Instant Pot, and use the manual setting on high pressure set for 12 minutes. 
  • 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. 


  • In slow cooker, combine lentils, carrots, onion, ginger, garlic, turmeric, smoked paprika, salt, and pepper; pour in water and broth.
  • Cover and cook on low until vegetables and lentils are tender, 6 to 8 hours.


  • Heat 1 tablespoon of olive oil in a large stock pot over medium high heat.
  • Add onions and sauté until they are translucent.
  • Add garlic, ginger, turmeric, smoked paprika, salt, and pepper, and sauté for 2-3 minutes more.
  • Add carrots, and sauté for 5 minutes, stirring frequently.
  • 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.


  • Using immersion blender, or in stand blender in batches, purée soup until smooth.
  • Serve hot topped with greens if desired.


  • Nutrition values are an estimate only!
  • Pro tip: Since this is a blended soup, save yourself time and don't go all perfect 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 forever 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. 


Calories: 173kcal | Carbohydrates: 28g | Protein: 8g | Fat: 2g | Sodium: 570mg | Potassium: 564mg | Fiber: 11g | Sugar: 5g | Vitamin A: 12890IU | Vitamin C: 7.4mg | Calcium: 53mg | Iron: 2.6mg