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Carrot Lentil Soup

This cozy carrot lentil soup is simple, hearty, and full of flavor. Earthy lentils, sweet carrots, and warm spices simmer together until perfectly tender, then finished with a squeeze of lime for brightness. It’s nourishing, satisfying, and just the thing for chilly nights or a make-ahead lunch.
Course Soup
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6 Servings
Calories 186kcal
Author Meghan Birnbaum

Equipment

  • Large pot or Dutch oven
  • Wooden spoon
  • Cutting board
  • Chef's Knife
  • Ladle
  • Blender (optional, for smoother texture)

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion chopped
  • 3 carrots peeled and chopped
  • 1 red bell pepper chopped (optional)
  • 3 cloves garlic minced
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1 cup brown lentils rinsed
  • 1 14.5 oz can diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon kosher salt plus more to taste
  • ½ teaspoon black pepper
  • Juice of 1 lime
  • Fresh cilantro or parsley for serving (optional)

Instructions

  • Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add onion, carrot, and bell pepper (if using). Sauté 5–7 minutes, stirring occasionally, until softened and fragrant.
  • Add the Aromatics & Spices: Stir in garlic, chili powder, cumin, paprika, and oregano. Cook 1 minute, until fragrant.
  • Simmer the Soup: Add lentils, diced tomatoes, vegetable broth, salt, and pepper. Bring to a boil, then reduce heat to low. Cover and simmer for 25–30 minutes, stirring occasionally, until lentils are tender.
  • Finish & Adjust: Stir in lime juice and taste for seasoning, adding more salt or spice as needed. For a creamier texture, blend half the soup with an immersion blender or in a blender, then return to the pot.
  • Serve: Ladle into bowls and garnish with chopped herbs or a drizzle of olive oil. Serve warm with crusty bread.

Notes

  • Make it creamy: Blend in a spoonful of Greek yogurt, coconut milk, or tahini for extra richness.
  • Meal prep tip: This soup keeps beautifully — store in the fridge up to 5 days or freeze up to 3 months.
  • Add-ons: Try wilted spinach, roasted sweet potato cubes, or a dollop of pesto on top.

Nutrition

Serving: 1Serving | Calories: 186kcal | Carbohydrates: 26g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 419mg | Potassium: 505mg | Fiber: 12g | Sugar: 4g | Vitamin A: 6003IU | Vitamin C: 30mg | Calcium: 48mg | Iron: 3mg