Spicy Carrot and Red Lentil Soup (Vegan)

Spicy Carrot and Red Lentil Soup is a bright, warming bowl that balances sweet carrots, earthy red lentils, and a touch of heat. This vegan soup cooks quickly and makes a great weeknight meal or a cozy lunch.

Try a similar spiced carrot and lentil idea if you want more carrot-forward recipes.

What makes this soup worth cooking

I love this recipe because it’s simple, seasonal, and forgiving. Carrots are sweet and inexpensive, and red lentils cook down to a silky body that turns the soup filling without cream. The spice blend gives warmth without too much effort, and it stores well for several days perfect for batch cooking. If you like a shortcut, this version borrows ideas from pressure-cooker recipes like instant-pot red lentil soup to save time.

Reasons you’ll fall for this bowl

This soup brings cozy flavor using everyday pantry items. Fresh carrots, onions, garlic, ginger, and red lentils team up with cumin, coriander, and a pinch of cayenne for depth. The result is rich, savory, and slightly sweet. You get layers of flavor without a long ingredient list.

It’s also quick to make. Once the base aromatics are soft, red lentils cook in about 15–20 minutes. That means a steaming bowl is possible in under 40 minutes from start to finish. Type of stovetop or blender won’t complicate things — simple tools do the job.

Ingredients and smart swaps

Here I’ll list what you’ll need and some friendly substitutions so the recipe fits your pantry and preferences.

Essentials for the pot

• 1 tablespoon neutral oil (olive or sunflower)
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 lb (about 4 large) carrots, peeled and chopped
• 1 cup red lentils, rinsed
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4–1/2 teaspoon cayenne (adjust to taste)
• 4 cups vegetable broth (low-sodium preferred) or water plus bouillon
• Salt and black pepper to taste
• Juice of 1 lemon (optional, at the end)

Substitutions and allergy swaps Spicy Carrot and Red Lentil Soup

If you don’t have red lentils, yellow lentils or split mung beans work but may change cook time. Swap the oil for coconut oil for a hint of richness. For a creamier finish without dairy, stir in 1/2 cup canned coconut milk near the end. If you avoid citrus, use a splash of apple cider vinegar instead of lemon. For a different aroma, add a small pinch of smoked paprika.

Small variation (optional)

For a Thai-leaning twist, stir in a tablespoon of peanut butter and a splash of coconut milk. That gives a savory-sweet balance similar to some coconut-lentil bowls found online.

See another spicy lentil idea for inspiration on seasoning levels.

How to cook the soup

Follow these clear steps and you’ll have a silky, spicy bowl.

Cooking steps

1. Heat oil in a large pot over medium heat. Add onion and a pinch of salt. Cook until soft, about 5–7 minutes.
2. Add garlic and ginger. Stir 1 minute until fragrant.
3. Add carrots, cumin, coriander, and cayenne. Toss to coat and cook 2 minutes.
4. Stir in red lentils and broth. Bring to a boil, then reduce heat and simmer, uncovered, 15–20 minutes, until lentils and carrots are tender.
5. Use an immersion blender to purée until smooth, or carefully transfer in batches to a blender.
6. Taste and season with salt, pepper, and lemon juice if using. If too thick, stir in hot water a splash at a time to reach desired consistency.

Step	Details
1	Sauté onion, garlic, and ginger until soft and fragrant.
2	Add carrots, spices, lentils, and broth. Simmer until tender.
3	Blend to a smooth texture and finish with lemon juice and seasoning.

Texture, timing & tools

An immersion blender is fastest and safest for hot soup. For chunkier texture, only partially blend or mash a portion by hand. If you prefer thinner broth, add more hot water. If using a pressure cooker, cut simmering time and follow your device directions; compare techniques with this thai coconut red lentil version for timing ideas.

Keeping, warming, and repeating the recipe

Storing the soup correctly

Cool the soup to room temperature before refrigerating. Store in airtight containers for up to 4–5 days. For longer storage, freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.

A related coconut-lentil bowl shows how freezing affects texture and reheating tips.

Reheating without losing taste

Reheat gently on the stove over low heat. Add a splash of water or broth to loosen the texture. Stir frequently to prevent sticking. Avoid high heat, which can dull fresh-seasoning brightness.

A dish worth making again and again

This soup is forgiving, adaptable, and quick. Once you make it, you can tweak spice, texture, and richness to suit your week.

Print

FAQs

Can I make this in a slow cooker?

Yes. Sauté onion, garlic, and spices first, then add everything to the slow cooker and cook on low 4–6 hours or high 2–3 hours until carrots and lentils are soft.

Is red lentil soup high in protein?

Red lentils add plant-based protein and fiber. Combined with whole-grain bread or a side salad, the bowl becomes a balanced meal.

How do I reduce the spice level for kids?

Cut the cayenne in half or omit it. Add a pinch of smoked paprika for color without heat, and finish with a splash of lemon to keep the flavor lively.

Can I add greens or other vegetables?

Yes. Stir in chopped spinach or kale in the final 5 minutes of simmering. Zucchini or sweet potato also work well but may require a longer simmer.

Final Thoughts

If you want a vivid, warming bowl that’s quick and flexible, this Spicy Carrot and Red Lentil Soup is a smart choice. For another take with sesame and tahini notes, check the recipe for Why Make Red Lentil Soup for more flavor ideas and serving suggestions.