Easy High-Protein Carrot and Lentil Soup

Name: Carrot and Lentil Soup
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Ingredients: 1 cup dried lentils (green or brown, rinsed); 1 tbsp extra virgin olive oil; 1 onion (medium, chopped); 2 carrots (medium, chopped); 2 stalks celery (chopped); 1 clove garlic (minced); 1/2 tsp cumin; 1/2 tsp paprika; 1/4 tsp turmeric (optional); 5 cups water; 1 bay leaf; 1/2 cup tomato sauce (in a jar); to taste Salt

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Learn how to make a tasty and healthy carrot and lentil soup with this easy dinner recipe. It’s a high-protein meal that’s perfect if you’re looking to start your weight loss journey.

Table of Contents

Why You’ll Like This Hearty Carrot and Lentil Soup Recipe

If you’re like me, you probably get excited for fall because of all the delicious, hearty soups. But honestly, you can enjoy a foolproof carrot and lentil bowl of soup any time of the year, not just when it’s cold and the soup season starts. I wonder why people save it for chilly weather!

So, take my advice—enjoy it any time you want. The main reason? It’s loaded with protein from lentils, and as we all know, protein is critical to losing weight and getting fit.

I’ve balanced the liquid with the lentils and carrots to give you a hearty soup. But if you prefer it even thicker, you can use an immersion blender to blend about 1/3 to 1/2 of the soup, depending on how dense you want it.

If you don’t have an immersion blender, transfer about 1/3 to 1/2 of the soup to a regular blender, blend it, and then pour it back into the pot. Give it a good stir, and voila—your soup is ready!

Love snacking?

Check out my other food blog, Healthy Snack Foodie, for a variety of healthy snack ideas!

Is it Healthy To Eat Lentil Soup?

Absolutely! If you’re familiar with the Mediterranean diet, you know how essential legumes are in the meals. If you are unfamiliar with the Mediterranean diet, find more information here.

Lentils, like beans, are a vital part of the legume family.

For many, cooking beans from scratch can be a hassle—you must soak them and cook them for ages. But with lentils, it’s much easier! They’re softer than beans, cook quickly, and don’t need soaking. However, you need to sort and rinse them before cooking them.

With this easy recipe, you can whip up a delicious and flavorful soup in no time (about 40 minutes, to be exact 😊). And the best part? It’s perfect for meal prep! Make a big batch and enjoy it throughout the week. This is a great way to jumpstart your weight loss journey!

You can use any type of lentils—red lentils, green lentils, brown, or yellow. Each has a slightly different cooking time, but taste the soup after 20-25 minutes of cooking. If lentils are soft, your soup is cooked enough and good to go!

What You’ll Need and Tips for Making This Hearty Carrot and Lentil Soup

Ingredients

1 cup dried lentils, rinsed
1 tbsp extra virgin olive oil
1 medium onion, chopped
2 large carrots, chopped
2 celery stalks, chopped
1 clove garlic, minced
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp turmeric (optional) – I highly recommend adding turmeric for its antioxidant and anti-inflammatory benefits. If you don’t have it in your pantry, be sure to pick some up!
5 cups water – I like to use plain water for this recipe. If you prefer, you can use vegetable stock or a mix of half water and half stock. Just keep in mind that store-bought vegetable broth is often high in sodium, which is something you might want to avoid. With water, there’s no worry about added salt or unnecessary ingredients. Plus, with all the spices we’re using, the soup will be full of flavor—no broth needed!
1 bay leaf
1/2 cup jarred tomato sauce – I love using jarred tomato sauce. If you love it too, please try my Turkey Bolognese with Jar Sauce and my Breakfast Shakshuka recipe.
Salt to taste and black pepper if you prefer

Steps

Prepare the lentils: Rinse the lentils under cold water and set aside.
Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook for about 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add garlic and spices: Add the minced garlic, cumin, paprika, and turmeric (if using). Stir and cook for another 1-2 minutes, allowing the spices to become fragrant.
Combine lentils and liquids: Add the rinsed lentils, water, bay leaf, and tomato sauce to the pot. Stir to combine. Bring the mixture to a boil.
Simmer: Once it reaches a boil, reduce the heat to low, cover, and simmer the soup for 25-30 minutes, or until the lentils are tender.
Season and serve: Remove the bay leaf, season with salt to taste, and adjust the seasoning if necessary. You can blend part of the soup for a creamier texture or leave it as is for a chunkier version and a thinner consistency.
Serve warm with crusty bread or a side salad for a complete meal. Drizzle some lemon juice or lime juice for the extra kick of flavor.

Quick Tip!

If you like your soup smoother, blend about 1/3 to 1/2 of it. You can use a hand blender right in the pot or scoop some into a regular food processor or a high speed blender and mix it. Then, pour it back into the soup and stir. This makes the soup creamier while still keeping some chunky bits for texture!

How long does carrot and lentil soup last in the fridge?

Carrot and lentil soup can last 4-5 days in the fridge when stored in an airtight container.

Is this soup gluten-free?

Yes! This carrot and lentil soup is naturally gluten-free, making it a great option for those with gluten sensitivities.

Is this soup vegan?

Yes, this carrot and lentil soup is entirely vegan! It’s made with plant-based ingredients like lentils, vegetables, and spices, without any animal products. If you choose to use vegetable broth instead of water, make sure it’s labeled vegan to keep the recipe plant-based.

Can I add other vegetables?

Absolutely! This is a basic recipe for simple lentil soup. For extra nutrition and flavor, you can add other veggies, such as spinach, kale, or potatoes.

How can I make the soup spicier?

If you enjoy a little heat, add chili flakes or chili powder, cayenne pepper, or a splash of hot sauce while cooking the soup. I like it with some spice, but I usually skip it since my kids aren’t fans of spicy foods. You can always add spicy ingredients to individual servings and mix them in for those who want an extra kick!

Wrapping Up

Enjoying a warm bowl of this easy carrot lentil soup is a delicious and healthy choice. Its easy preparation—you can whip it up in just 30 minutes—makes it perfect for any day of the week.

Customize the soup with your favorite vegetables or spices to match your taste. This quick recipe is perfect for meal prep and a great option if you’re looking to lose weight, thanks to its high protein content and the vitamins from the carrots.

I’d love to hear your thoughts and any variations you try in the comments below!

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