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Soup in a bowl.

Carrot Ginger Lentil Soup

  • Author: Caitlin Rule
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: Serves 4
  • Category: Soup
  • Method: Stovetop + Bake
  • Cuisine: American


This vegan carrot ginger lentil soup is easy, healthy and comforting. It’s loaded with flavour, perfectly creamy (with no dairy), and packed with plant based protein.


  • 1 tablesoon extra virgin olive oil
  • 1 brown onion, diced
  • 500g carrots, chopped
  • 6 slices fresh ginger or 2 tablespoons grated
  • 4 cloves garlic, minced
  • 2 teaspoons curry powder
  • 1 teaspoon ground turmeric
  • 6 cups vegetable stock
  • 1 cup red lentils, rinsed
  • 1/2 cup (75g) raw cashews
  • Salt + pepper, to taste
  • Coconut cream, coriander (cilantro) to serve


  1. Heat olive oil in a large pot over medium-high. Add onion, carrots and garlic. Sauté for 4-5 minutes, until slightly caramelised.
  2. Add the garlic, ginger, cumin, turmeric and salt. Stir and let the aromatics toast slightly, about 1-2 minutes. It should get very fragrant. Don’t let the garlic burn though.
  3. Add the rinsed lentils, cashews and vegetable stock. Cover and reduce heat, allowing to simmer for 15 mins. The carrots should be fork-tender when done.
  4. Use a hand-held immersion blender to blend the soup in the pot OR transfer to a high-speed blender and blend until smooth. If using a high-speed blender, you may have to blend in batches. Adjust seasonings to taste.
  5. Serve in bowls with a drizzle of coconut cream, fresh coriander (cilantro), chopped cashews and toasted bread if desired.


  • Storing: Leftovers will keep for about 4-4 days in an airtight container in the fridge. To keep for longer, soup can be frozen for up to 6 months. To reheat, simply warm it up on the stovetop or in the microwave! Be sure to stir soup to evenly distribute the heat.

Keywords: carrot, ginger, lentil, soup, vegan, dairy free