Ginger Carrot Lentil Soup

Ginger Carrot Lentil Soup

Ginger Carrot Lentil Soup is a simple, easy to make dish. This yummy soup with red lentils and carrots is quick to cook up when you're busy, but hungry and, it's packed with nutrition, too. Carrots, as you know, are the veggie queens of beta-carotene, and antioxidant stars. And lentils are a great source of plant based protein, folate and lots of fibre, plus, they are a good source of iron. Together, they are a deliciously creamy and hearty, healthy soup that is a meal in itself.

Carrot Lentil Soup
Carrot Lentil Soup

Why Lentils Are a Good Thing

I'm a fan of lentils, and if you're not familiar with them, I encourage you to give them a try. These guys are tiny little food superstars. Besides the fact that they are incredibly nutritious, economical, and quick cooking, they are amazingly versatile, too. You can learn more about this little powerhouse pulse by checking out lentils.org, where you find info on how to cook them, the different varieties, nutritional information, and lots more. And, bonus, tons of other recipes.

Most of the world's production of lentils is here in Canada, in particular, the province of Saskatchewan. Thanks, Saskatchewan! This is a fact I didn't know until I read it on the lentils website linked above.

Lentils are a great way to add body and texture to a dish, like this carrot lentil soup. You will love the flavour combo of carrots and ginger in this velvety soup. The warmth of ginger, along with a pinch of cumin, are a perfect complement to the carrot's sweetness. Did you know, ginger has medicinal properties that can soothe upset stomachs and relieve nausea? So this is a good soup if you're under the weather. (which of course, hopefully, you are not)

So, go buy some lentils, it won't cost you much $, and they keep forever in your pantry. If you are already a fan of lentils, or a new fan after trying this recipe, I have more recipes for you right here. Try Mediterranean Lentil SaladMoroccan Chicken & Lentils, or Roasted Cauliflower Lentil Curry

Ginger Carrot Lentil Soup
Ginger Carrot Lentil Soup

How to Make Ginger Carrot Lentil Soup

5 from 1 vote
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Carrot & Red Lentil Soup
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 
Red lentils add a velvety texture to this nutritious Ginger Carrot & Red Lentil soup, making it as tasty as it is pretty.
Course: Soup
Cuisine: American, Vegetarian
Servings: 6 servings
Calories: 307 kcal
Author: Colleen
Ingredients
  • 2 tbsp olive oil
  • 1 onion chopped
  • 2 stalks celery chopped
  • 2 cloves garlic minced
  • 1 tsp cumin
  • salt & pepper
  • 2 inches  fresh ginger root peeled and minced
  • 2 lb carrots peeled and sliced
  • cups vegetable stock
  • 1 cup unsweetened orange juice
  • 1 1/2 cups split red lentils
  • 2 tbsp fresh parsley or cilantro chopped
  • Red pepper flakes optional
Instructions
  1. Heat oil in a large pot or dutch oven over medium heat. Add onion, celery,garlic, ginger, and cumin. Reduce heat and cook slowly until onions are translucent. (This is called sweating the onions, which helps to give a smooth, velvety texture to the soup)
  2. Add stock, lentils and carrots and bring to a boil, then reduce heat and simmer for about 30 minutes or until carrots and lentils are tender. Stir in the orange juice.
  3. Use an immersion blender to puree right in the pot. Alternatively you can transfer in batches to a blender or food processor. Allow the soup to cool somewhat first, and keep steam hatch open on the blender lid.
  4. Serve hot, garnished with parsley or red pepper flakes
Recipe Notes

Red lentils, as opposed to green lentils are best for creamy soups because they break down during cooking. Green lentils are a better choice when you want them to keep their shape, as in a stew or curry.

Add a dollop of low fat Greek yogurt to this soup when serving, or: for a vegan option, cashew cream is a perfect compliment to this carrot lentil soup.

Nutrition Facts
Carrot & Red Lentil Soup
Amount Per Serving (1 g)
Calories 307 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 1217mg 51%
Potassium 1070mg 31%
Total Carbohydrates 52g 17%
Dietary Fiber 18g 72%
Sugars 14g
Protein 13g 26%
Vitamin A 522.2%
Vitamin C 42.8%
Calcium 9.6%
Iron 23.7%
* Percent Daily Values are based on a 2000 calorie diet.

Ginger Carrot Lentil Soup
Ginger Carrot Lentil Soup

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18 thoughts on “Ginger Carrot Lentil Soup

  1. Yum! This sounds so good right now – I wish I had a big bowl of it for lunch! I’ve made a similar carrot soup but never with red lentils. I need to try this soon!

  2. What a lovely colour! It is so bright and cheery that this alone would make you feel better if you were under the weather but I am sure it tastes as delicious as it looks. Thank you for sharing, Colleen.

  3. We too are big fans of lentils! Although we use every color variety, lately we’ve been loving and using the small black beluga lentils from B.C.. This soup has an amazing color, thanks to the red lentils and the carrots and a great texture! Perfect for this time of the year when we have soup at least once a week!

    1. Nicoletta, I think I love fall mainly because of soup! I have some of those beluga lentils and have been mulling over a recipe. They are so cool looking! Thanks for coming by 🙂

  4. Wow, I didn’t know that about Saskatchewan either. This soup looks so comforting and is the kind of thing I will probably drink buckets of in the coming weeks. Happy Monday, Colleen!

  5. This soup looks delicious! I really like the combination of carrots and ginger with the lentils. Perfect soup for the fall.

  6. That’s a soup that I like to make at times, especially now during autumn. The ginger is essential with carrot and lentils, it gives the soup the little extra. So, I find myself craving for it all the more often due to the gingerly touch! Your pictures are another reason to dig in!

  7. I was just saying I need to make some lentil soup. The weather is now turning cold, so soup will be a staple in the kitchen for the next several months. Comfort food yum for sure.

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