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Immunity Boosting Coconut Carrot Lentil Soup

by Capri Lilly
Published: Last Updated on

Coconut Carrot Lentil Soup is a delicious, nutrient-dense soup packed with ginger, turmeric, carrots, and more to help boost your immune system and help your body fight off illness. Even if you are not sick, this is a perfectly filling and nourishing soup to enjoy! It is perfect for feeding a crowd or as a tasty meal-prep option! (This creamy lentil soup recipe is completely vegan and gluten-free, with both stovetop and instant pot instructions!) 

If you are a fan of super nutritious, immunity-boosting recipes, you’ll definitely want to check out our Homemade Fire Cider Tonic, Cold-fighting Apple Ginger Tea, or Ginger Turmeric Chicken Soup recipe next!

bowl of carrot lentil soup topped with jalapenos, dairy free yogurt, and cilantro
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Carrot Lentil Soup With Coconut Milk

When it comes to nutrient-packed soup full of flavor, this Coconut Carrot Lentil Soup takes the cake! This soup is packed with vitamin C, Vitamin A, potassium, calcium, antioxidants, and immune-boosting nutrients that can put any cold to shame! We whip up this soup regularly during the fall and winter seasons to keep our bodies healthy. It is quick and easy to make, super satisfying, and loaded with rich, creamy flavors that leave you wanting more.

bowl of carrot lentil soup topped with jalapenos, dairy free yogurt, and cilantro

This Coconut Carrot Lentil Soup has natural healing properties from the incredible vegetables, herbs, and spiced used to power this soup. The most effective and primary spice used in this soup is ginger.

Ginger provides essential nutrients that are especially useful when you have a cold! It:

Not only is ginger an incredible superfood, but it tastes great, especially in this soup! Mixed with carrots, which are also nutritious, and lentil, which are full of protein and fiber, this soup is loaded with everything your body needs!

bowl of carrot lentil soup topped with jalapenos, dairy free yogurt, and cilantro

This Carrot Lentil Soup is made with the most nutrient dense foods!

Maybe initially you were wondering, “Is carrot and lentil soup healthy”. Now, you can feel confident knowing the soup is healthy and a great source of nutrients.

Personally, carrot Lentil Soup is my go-to soup whenever I am sick or even have a tingle in my throat indicating I might be on the verge of catching a cold. This soup boosts my immune system and knocks any cold or congestion right out. Not to mention its incredibly good!! Even if I am not sick, I whip up a pot of this savory-sweet soup and feel good knowing I am giving my body all the nutrients it needs!

bowl of carrot lentil soup topped with jalapenos, dairy free yogurt, and cilantro

You’ll Love This Coconut Carrot Red Lentil Soup! It’s:

  1. Great for hosting. It’s Vegan, Gluten-Free, and Top 8 Allergen Friendly making it a suitable dish for many to enjoy
  2. Creamy with the perfect texture. The Coconut Carrot Lentil Soup has an incredibly creamy texture because of the coconut milk and the lentils. The lentils break down to help thicken this soup. You can leave this soup super chunky or you can use an immersion blender to blend it to your desired texture. (you can also use a regular blender) I like my soup with bites of carrots throughout the soup.
  3. Requires no special equipment. You can make the soup in a Dutch Oven, which we find works best for making soups or you can use a large pot.
  4. Super filling. Lentils are incredibly protein-rich and full of fiber, which means they are super filling. The lentils help to thicken the soup and provide a great source of plant-based protein. This soup can be a complete meal all on its own if you eat a hearty amount!
  5. Real simple and made with pantry staples. The beauty of this recipe is in its simplicity. Most of the ingredients are pantry staples, which means you can make this soup at any time!
  6. Makes a large quantity. This soup is perfect for meal prep or you can freeze the soup and save it for later!

Ingredients You’ll Need:

  • Red Lentils
  • Carrots
  • Celery
  • Fresh Ginger
  • Vegetable Broth (vegetable stock)
  • Can of Full Fat Coconut Milk
  • Diced Tomatoes
  • Small White Onion
  • Ground Cumin
  • Ground Turmeric
  • Ground Coriander
  • Paprika
  • Coconut Oil (or Olive Oil)
  • Sea Salt and Black Pepper

How To Make Carrot Lentil Soup?

Stovetop Directions

  1. Over medium heat, add coconut oil to a large pot and sauté onions until translucent, about 3-5 minutes. Add celery, garlic, and ginger, and saute for 2-3 minutes.
  2. Add carrot dials (diced carrots), cumin, turmeric, coriander, paprika, pepper, and salt. Mix well and saute for 10 minutes. (If needed, add coconut oil to the pot to prevent the carrots from sticking or burning)
  3. Add the lentils, diced tomatoes, and vegetable broth, and mix well. Turn the heat on low, cover the pot, and simmer for 35-40 minutes, until most of the broth has been absorbed by the lentils. Stir occasionally
  4. Add the coconut milk and mix well. Cover the pot and simmer for 5 minutes.
  5. The soup is now finished. If you would like to make the soup a thinner consistency, use an immersion blender to blend the soup. You can also use a ladle to transfer the soup into a high-powered blender. Blend until you achieve your desired texture.
  6. Serve and garnish the soup with fresh cilantro, jalapenos, a dollop of coconut cream, or dairy-free yogurt. Enjoy!

Instant-Pot Directions

  1. Hit the sauté button on your instant pot. When hot, add the coconut oil and saute the onions for 5 minutes. Then, add the celery, ginger, and garlic, and saute for 3 minutes.
  2. Add the carrots, lentils, seasonings, diced tomatoes, and vegetable broth. Stir to combine.
  3. Place the lid on the Instant Pot and make sure the release valve is in the “sealing” position. Press the “Manual” button and set the timer for 10 minutes.
  4. Carefully release the valve to “venting” and allow venting to naturally release for 10 minutes.
  5. Pour in the coconut milk and stir to combine. Taste and adjust the flavor with salt and pepper as desired. You can leave the soup as is, or use an immersion blender to puree the soup to your desired consistency. (You can also wait until the soup cools a bit and blend it in a heat-safe blender.)
  6. Pour into a bowl and top with fresh cilantro or fresh parsley, and a dollop of dairy-free yogurt.
bowl of carrot lentil soup topped with jalapenos, dairy free yogurt, and cilantro

Common Questions

Can you make lentil soup without carrots?

Yes, you definitely make lentil soup without carrots. The carrots add a natural sweetness to the soup but can be omitted if you prefer. The lentil soup will still be hearty and rich without the carrots.

Can you freeze carrot and lentil soup?

Yes, you certainly can. It will last up to 3 months in the freezer. Just be sure to thaw it first before rewarming for the best results.

How long does carrot and lentil soup last in the fridge?

Carrot and Lentil Soup sealed in an airtight container can last in the refrigerator for up to 5 days,

bowl of carrot lentil soup topped with jalapenos, dairy free yogurt, and cilantro

I hope you enjoy this Carrot Lentil Soup Recipe! 

If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments below! Take pictures, tag #goodfoodbaddie, and share them with me on Instagram or Pinterest! I love seeing my recipes come to life in your kitchen.

More Immune Boosting Soups & Recipes! 

detox soup recipe coconut carrot lentil

Best Coconut Carrot Lentil Soup

Coconut Carrot Lentil Soup is a delicious, nutrient-rich soup packed with ginger, turmeric, carrots, and more to help boost your immune system and help your body fight off illness. This creamy soup comes together easily and is both vegan and gluten-free! It is perfect for the whole family to enjoy or as a tasty meal-prep option!
4.89 from 17 votes
Print Pin Rate
Course: Dinner, Meal Prep, Soup
Cuisine: American, Gluten-Free, Healthy Options, Vegan
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 8
Calories: 272kcal
Author: Capri Lilly

Ingredients

  • 2 cups Red Lentils
  • 4 Large Carrots, chopped
  • 2 Celery Stalks, chopped
  • 4 cup Vegetable Broth
  • 1.5 cup Full Fat Coconut Milk (1 13oz can)
  • 1/2 cup Diced Tomatoes
  • 2 tbsp Fresh Ginger, minced
  • 1 Small White Onion, chopped
  • 3 Garlic Cloves, minced
  • 2 tbsp Coconut Oil
  • 2 tsp Ground Cumin
  • 1.5 tsp Ground Turmeric
  • 1 tsp Ground Coriander
  • 1 tsp Paprika
  • Salt & Pepper, to taste

Instructions

  • Over medium heat, add coconut oil to a large pot and saute onions until translucent, about 3-5 minutes. Add celery, garlic, ginger, and saute for 2-3 minutes.
  • Add carrot dials (diced carrots), cumin, turmeric, coriander, paprika, pepper, and salt. Mix well and saute for 10 minutes. (If needed, add coconut oil to the pot to prevent the carrots from sticking or burning)
  • Add the lentils, diced tomatoes, and vegetable broth, and mix well. Turn the heat on low, cover the pot, and simmer for 30 minutes, until most of the broth has been absorbed by the lentils. Stir occasionally
  • Add the coconut milk and mix well. Cover the pot and simmer for 5 minutes.
  • The soup is now finished. If you would like to make the soup smoother, use an immersion blender to blend the soup. You can also use a ladle to transfer the soup into a high-powered blender. Blend until you achieve your desired texture.
  • Serve and garnish the soup with fresh cilantro, jalapenos, freh queezed lemon juice, dollop of coconut cream or dairy-free yogurt. Enjoy!

Notes

  • Store any leftovers in an airtight container for up to 5 days. 
  • Can freeze the soup and save it for later. When ready to enjoy, let the soup thaw out in the fridge and rewarm it in the microwave or stovetop.
  • Can substitute heavy cream for coconut cream, but dairy is best to avoid if you are sick. 
  • If you would like to make the soup thinner, add more vegetable broth (at the end) until you reach your desired consistency. 

Instant Pot Instructions: 

  1. Hit the saute button on your instant pot. When hot, add the coconut oil and saute the onions for 5 minutes. Then, add the celery, ginger, and garlic, and saute for 3 minutes.
  2. Add the carrots, lentils, seasonings, diced tomatoes, and vegetable broth. Stir to combine.
  3. Place the lid on the Instant Pot and make sure the release valve is in the “sealing” position. Press the “Manual” button and set the timer for 10 minutes.
  4. Carefully release the valve to “venting” and allow venting to naturally release for 10 minutes.
  5. Pour in the coconut milk and stir to combine. Taste and adjust the flavor with salt and pepper as desired. You can leave the soup as is, or use an immersion blender to puree the soup to your desired consistency. (You can also wait until the soup cools a bit and blend it in a heat-safe blender.)
  6. Pour into a bowl and top with fresh cilantro and a dollop of dairy-free yogurt.

Nutrition

Serving: 1bowl | Calories: 272kcal | Carbohydrates: 36.6g | Protein: 15.9g | Fat: 7.2g | Saturated Fat: 5.3g | Sodium: 418mg | Potassium: 776mg | Fiber: 16.4g | Sugar: 4.1g | Calcium: 58mg | Iron: 5mg

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28 comments

Kay September 11, 2020 - 7:26 am

5 stars
The flavour combo in this soup is awesome!

Reply
Capri Lilly September 12, 2020 - 9:46 pm

Thank you! Glad you like!

Reply
Andréa Janssen September 11, 2020 - 10:14 am

5 stars
I love lentil soup it’s got such a great flavor!

Reply
Capri Lilly September 12, 2020 - 9:46 pm

Yes indeed!

Reply
Sunrita | Spiceitupp September 11, 2020 - 10:48 am

5 stars
Wow! What flavours and how easy is it to make this. Will surely be making this.

Reply
Capri Lilly September 12, 2020 - 9:46 pm

I hope you enjoy it!

Reply
Amanda Marie Boyle September 11, 2020 - 11:24 am

5 stars
I was worried with all the spicy ingredients, thought it might be too much for me, but it was perfect!

Reply
Laura September 11, 2020 - 11:26 am

5 stars
This is delicious. Thanks!

Reply
Sue September 11, 2020 - 12:59 pm

5 stars
I’ve been looking for more recipes using lentils. This is perfect – thanks!

Reply
Emily Flint September 11, 2020 - 7:07 pm

5 stars
The spices in this soup are amazing and I love that is good for me too, thanks!

Reply
michele September 12, 2020 - 1:46 pm

5 stars
It’s definitely getting to be lentil soup season and this recipe is a winner

Reply
Capri Lilly September 12, 2020 - 9:45 pm

Thank you! It’s definitely perfect for the cold fall evenings

Reply
Sarah James September 12, 2020 - 3:59 pm

5 stars
What a tasty soup, thanks for sharing.

Reply
Capri Lilly September 12, 2020 - 8:30 pm

You’re welcome! Hope you enjoy it!

Reply
Mama Maggie's Kitchen September 13, 2020 - 5:26 am

5 stars
My mouth is literally watering. My family would love this..

Reply
Capri Lilly September 13, 2020 - 5:37 pm

I am happy to hear that! 🙂

Reply
46 Delicious Recipes to Welcome Fall! - Britney Breaks Bread September 22, 2020 - 12:11 pm

[…] IMMUNITY BOOSTING COCONUT CARROT LENTIL SOUP by good food […]

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Ann October 20, 2020 - 10:01 pm

When do I add the tomatoes?

Reply
Capri Lilly October 20, 2020 - 10:08 pm

Hi Ann! With the lentils and vegetable broth. Thank you! 🙂

Reply
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Lyss December 27, 2020 - 12:12 am

I don’t see the amount of garlic in the ingredients. How much should be used?

Reply
Capri Lilly December 27, 2020 - 7:03 pm

Hello Lyss, three cloves works great!

Reply
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Anna December 7, 2021 - 3:09 am

Do you use canned diced tomatoes or fresh?

Reply
Capri Lilly December 7, 2021 - 4:28 am

Hi Annaa, I use fresh tomatoes, but either fresh or canned work for this recipe.

Reply
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