This deliciously cozy Carrot Ginger Lentil Soup is packed with flavor and simple to make. Full of fiber and protein, this nourishing, healthy soup is filling, but not heavy – perfect for a cozy night in! Plus leftovers for easy lunches.
Why Carrot Ginger Lentil Soup is SO Good:
- This soup is really easy, but with pretty minimal and not too complicated ingredients.
- Ingredients like ginger, turmeric, lemon, and garlic are full of anti-inflammatory and other health benefits.
- It’s creamy and hearty, but with all nourishing ingredients.
- Have dietary restrictions? This carrot ginger lentil soup is entirely plant-based, making it vegetarian and vegan. It’s also free of the top nine most common food allergens, including gluten and dairy.
Ingredients You Will Need
- Carrots – whole carrots, baby carrots, even frozen sliced carrots work. Use what you’ve got and what works for you!
- Red lentils – this nutrient-dense carb is a great source of fiber and protein, making it a slower digestible carb, giving you longer-lasting energy.
- Extra virgin olive oil – one of the healthiest oils you can cook with. It’s anti-inflammatory and rich in antioxidants.
- Onion – I prefer sweet or yellow onion, but white onion works, too.
- Ginger – fresh or ground, either work!
- Garlic – I used fresh garlic cloves, but you can use dried garlic powder (not garlic salt), if that’s what you have
- Turmeric – adds a beautiful color, but also contains a powerful phytonutrient called curcumin. Curcumin has been studied for many potential health benefits, including its anti-inflammatory and antioxidant properties.
- Black pepper – needed for flavor and function, too. Black pepper contains a compound called piperine which helps turmeric be better absorbed by your body.
- Salt – helps bring out the flavor of all of the ingredients
- Vegetable broth & water – I prefer low sodium or unsalted broth, so I can better control the sodium and flavor. You can use chicken broth, another broth, or even all water if that’s your preference.
- Lemon – a delicious addition that helps balance the flavors in this fresh soup.
Step-by-Step Directions
- Heat olive oil in medium-sized pot over medium-high heat. Once the oil is fragrant, add the onion and garlic.
- Sauté the onion and garlic until the onion is translucent, stirring occasionally.
- Add carrots, ginger, turmeric, salt, and pepper and sauté for an additional minute.
- Add lentils, broth, and water, then reduce heat to medium, cover, and simmer 35-40 minutes.
- When the carrots are tender and can be easily pierced with a fork, remove the soup from the heat.
- Carefully use an immersion blender to puree the soup until completely smooth (about 1-2 minutes). If you don’t have an immersion blender, you can also very carefully transfer the soup to a blender and blend on medium speed for 1-2 minutes.
- Stir in lemon juice and adjust salt and pepper seasonings to taste, if needed.
- Serve and garnish with fresh parsley.
Expert Tips & Variations
- Time-Saving Tips:
- Skip peeling the carrots. Give them a good scrub and they’re ready for the soup!
- Chop carrots into smaller pieces. The smaller the pieces, the faster they cook.
- Embrace imperfection. No need for perfectly diced onion or carrots – it all ends up pureed, anyway!
- Stir the onions and garlic consistently while sauteing, so that they don’t burn.
- If you’re using a blender instead of an immersion blender: there is likely a removable piece in your blender lid. Remove it, and instead cover the lid with a towel. This will still prevent splatters, but will also allow some steam to escape. You’re trying to prevent too much steam from building up and creating too much pressure in the blender (potentially damaging it).
- Instant Pot Instructions: I like to use the sauté function to first sauté the onions, garlic, and seasonings, just like in the original instructions (it adds more flavor!). But if you’re short on time, you can just dump everything into your Instant Pot and set it to high pressure for 12 minutes. Naturally release at least 10 minutes, then you can quick release the rest of the way. Then you can use your immersion blender right in the Instant Pot to puree.
- Slow Cooker Instructions: A great method for busy weeknights! Add everything to your slow cooker and set it to cook on high for 3-4 hours or on low for 6-8 hours. Then use your immersion blender right in your slow cooker to puree.
- Serving suggestions: try topping this carrot ginger lentil soup with a small drizzle of olive oil, a spoonful of plain Greek yogurt or sour cream, cracked pepper, more lemon juice, fresh parsley, or add some crunch with crunchy chickpeas, toasted baguette or croutons.
FAQs
Can I use fresh ginger or ground ginger?
Yes – both work! If you’re using fresh ginger, use 2 tablespoons of grated ginger. If you’re using dried, ground ginger, use 1.5 teaspoons of ground ginger.
How far in advance can I make or meal prep this soup?
Once you make the soup, you’ll want to refrigerate leftovers in airtight containers and consume within three days.
Can you freeze soup?
Yes! And if you’re not going to eat leftovers right away, freezing is a fantastic option. Use freezer-safe containers or bags and freeze up to 3 months in a regular freezer, or 6 months or longer in a deep freezer.
I recommend freezing in individual portions so you can easily grab and go for a quick lunch or dinner.
How do you reheat frozen soup?
You can transfer the frozen soup to a small pot and heat over low on the stove top, about 5-10 minutes. Or you can microwave it, too!
If your soup has thickened beyond your personal preference, you may want to add 1-2 tablespoons of water to create your desired consistency as you reheat.
Supplies You’ll Need
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If you don’t have an immersion blender, you can also use a regular blender (I’ve used and loved both Vitamix and Ninja blenders). But please be very careful when you’re transferring hot liquid and ingredients into the blender, and while blending. It’s very hot, and you need to allow space for steam to escape.
More Recipes You’ll Love
Check out some more soup recipes on our sister site, Nutrition to Fit.
- 3-Ingredient Black Bean Soup
- Savory Butternut Squash Soup
- Zucchini Corn Chowder
- Gluten-Free Turkey Chili
HUNGRY FOR MORE? If you tried this recipes, try leaving a star rating in the recipe card below and/ or a review in the comments! I always appreciate feedback (and everyone loves to read what variations worked well if you tried any)! You can also follow me on Pinterest or Instagram, check out my other sites, and sign up for my email list, too!
Carrot Ginger Lentil Soup
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 yellow onion diced
- 4 cloves garlic minced
- 2 tablespoons grated fresh ginger or 1.5 tsp dried, ground ginger
- 1/2 teaspoon turmeric
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt
- 1 pound carrots cleaned, trimmed, and chopped
- 1 cup red lentils
- 4 cups vegetable broth low sodium
- 2 cups water
- juice from 1 lemon
- 1/4 cup fresh parsley chopped
Instructions
- Heat olive oil in medium-sized pot over medium-high heat. Once the oil is fragrant, add the onion and garlic.
- Sauté the onion and garlic until the onion is translucent, stirring occasionally.
- Add carrots, ginger, turmeric, salt, and pepper and sauté for an additional minute.
- Add lentils, broth, and water, then reduce heat to medium, cover, and simmer 35-40 minutes.
- When the carrots are tender and can be easily pierced with a fork, remove the soup from the heat.
- Carefully use an immersion blender to puree the soup until completely smooth (about 1-2 minutes). If you don’t have an immersion blender, you can also very carefully transfer the soup to a blender and blend on medium speed for 1-2 minutes.
- Stir in lemon juice and adjust salt and pepper seasonings to taste, if needed.
- Serve and garnish with fresh parsley.
Notes
- Ginger: 1.5 teaspoons dried, ground ginger = 2 tablespoons grated fresh ginger
- Garlic: 1 teaspoon garlic powder = 4 garlic cloves
Nutrition
Content syndicated from NutritiontoFit.com
