Spicy Dairy Free Carrot and Red Lentil Soup
Equipment
- Large soup pot or Dutch oven Ideal for building flavors and simmering soup evenly. If you prefer a more hands-off method, this is also one of those perfect non dairy soup recipes crock pot can handle.
- Immersion blender To puree the soup directly in the pot. Alternatively, a countertop blender works—just blend in batches and be cautious with hot liquids.
- Cutting board and sharp knife For prepping your veggies.
- Measuring cups and spoons Accuracy helps, especially with spices.
- Alternatives No immersion blender? Use a potato masher for a chunkier texture or let the soup cool slightly and blend in a standard blender in small batches. No Dutch oven? A heavy-bottomed stockpot works just as well.
Ingredients
Vegetables & Aromatics
- 1 tablespoon olive oil or coconut oil for a slightly sweet aroma
- 1 large yellow onion diced
- 3 cloves garlic minced
- 1 tablespoon fresh ginger grated (or 1 teaspoon ground ginger)
- 1½ pounds carrots peeled and chopped (about 5–6 medium carrots)
- 1 medium Yukon gold potato peeled and diced
Legumes & Spices
- 1 cup red lentils rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon turmeric
- ¼ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper optional, for added heat
- Salt and pepper to taste
Liquids
- 4 cups low-sodium vegetable broth
- 2 cups water
- Juice of 1 lemon about 2 tablespoons
Optional toppings
- Coconut cream swirl
- Chopped fresh cilantro
- Toasted pumpkin seeds
- Red pepper flakes for extra spice
Instructions
Sauté the Aromatics
- Heat olive oil over medium heat in a large soup pot or Dutch oven. Add the diced onion and cook for 5–7 minutes, stirring occasionally, until translucent and slightly golden. Add garlic and ginger, stirring for 1 minute until fragrant.
Add the Veggies
- Toss in the chopped carrots and diced potato. Stir to coat them in the garlicky, gingery onion mixture. Let cook for 2–3 minutes to develop flavor.
Spice It Up
- Add cumin, coriander, turmeric, smoked paprika, cayenne, salt, and black pepper. Stir everything so the spices coat the veggies evenly and toast slightly—this boosts their flavor and makes the soup extra aromatic.
Pour in Liquids and Lentils
- Add the rinsed red lentils, vegetable broth, and water. Bring to a gentle boil, then reduce the heat to low and cover. Simmer for about 25 minutes, or until the carrots, potatoes, and lentils are very tender.
Blend to Creamy Perfection
- Remove the pot from the heat. Use an immersion blender to puree the soup until smooth and creamy. If you're using a blender, do it in batches—vent the lid and cover with a kitchen towel to avoid hot splashes.
Add Brightness
- Stir in lemon juice to brighten the flavor and balance the spices. Taste and adjust seasoning if needed. A pinch more salt or a few extra drops of lemon juice can really lift the final flavor.
Serve and Garnish
- Ladle into bowls and top with a swirl of coconut cream, a sprinkle of cilantro, toasted pumpkin seeds, or red pepper flakes for extra kick. Serve hot.