Carrot Lentil Soup Recipe

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It's feeling like fall here in Canada, and with the cooler weather this month I've been making lots of soups! 

This one is a favourite because I always have the ingredients on hand, it's nourishing, and it's quick and easy for those busy days.

I typically make a big batch and freeze the leftovers for lunches or another quick dinner with some homemade biscuits or sourdough bread.

These days it can be pretty hard to come up with meals that suit all the needs of my family. My son is vegetarian, I'm gluten-free, and my husband is currently avoiding nightshades (it's shocking how many of my stand-by recipes have been omitted from circulation because they have tomatoes in them!).

This recipe is vegetarian, dairy-free, nightshade-free, grain-free.



Carrot Lentil Soup

Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 6


  • 2 tsp coconut or avocado oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tbsp fresh ginger, finely grated
  • 1 tsp ground cumin
  • ¼ tsp black pepper
  • 5 large carrots, peeled and chopped
  • 1 cup dry red lentils, rinsed
  • 5 cups vegetable broth, no added salt


  1. Heat oil in a large pot. Add onions and sauté over medium heat, stirring often, for about 2 minutes.
  2. Add garlic, ginger, cumin, black pepper and carrots and sauté for another 2 minutes, stirring frequently.
  3. Add lentils and stir to combine. Add vegetable broth and bring to a boil.
  4. Turn down heat and simmer, covered, for about 25 minutes, until lentils are cooked and carrots are soft.
  5. Remove from heat. Using an immersion blender or regular blender, puree soup until smooth.


  • If you don’t have fresh ginger, substitute it for ½ tbsp of ground ginger.
  • Substitute the garlic cloves for ½ tsp of garlic powder.
  • Time saver: double this recipe and freeze leftovers.
  • Try serving with a dollop of lower fat plain yogurt, coconut milk, nuts, seeds, or feta.


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