This 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!
(This creamy lentil soup recipe is completely vegan and gluten-free, with both stovetop and instant pot instructions!)
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! I like to whip up this soup regularly during the fall and winter seasons to keep my body healthy. It is quick and easy to make, super satisfying, and loaded with rich, creamy flavors that leave you wanting more.
Why Is This Soup Good For You When Sick
- Protein-Packed Lentils: Lentils are loaded with plant-based protein, which supports immune function and keeps your energy up—key for helping your body recover.
- Fiber for Digestive Health: The fiber in lentils aids in healthy digestion, which can be particularly helpful when your immune system needs support.
- Carrots for Vitamin A: Carrots are high in beta-carotene, which converts to vitamin A in the body, helping to strengthen the immune system and protect the respiratory system.
- Soothing Coconut Milk: Coconut milk adds a creamy, comforting texture and provides healthy fats, which help with energy and the absorption of fat-soluble vitamins essential for recovery.
- Ginger for Anti-Inflammatory Support: Ginger offers natural anti-inflammatory properties, which can help soothe a sore throat, reduce nausea, and support overall immune health.
This soup combines comforting flavors with nutrient-dense ingredients to support your body and boost immunity when you’re under the weather. If you are a fan of super nutritious, immunity-boosting recipes, you’ll definitely want to check out my Homemade Fire Cider Tonic, Cold-fighting Apple Ginger Tea, or Ginger Turmeric Chicken Soup recipe next!
Ingredients You’ll Need To Make This Coconut Carrot Lentil Soup
- Red Lentils: are ideal because of their quick-cooking time and creamy texture
- Onion, Carrots, Celery, Fresh Ginger: This is the base for the soup
- Broth: Use broth of your choice. I use my own homemade bone broth, which gives the soup even more nutrients.
- Can of Full Fat Coconut Milk: The coconut milk is key here for the rich, creamy texture. I recommend using full fat coconut milk, but light works as well too.
- Diced Tomatoes: Fresh is best. You’ll need about 3 Roma Tomatoes
- Spices: Ground Cumin, Ground Turmeric, Paprika, Sea Salt, and Black Pepper
How To Make Carrot Lentil Soup?
Stovetop Directions
- Over medium heat, add cooking 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.
- Add carrot dials (diced carrots), cumin, turmeric, coriander, paprika, pepper, and salt. Mix well and saute for 10 minutes.
- 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
- 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 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.
- Serve and garnish the soup with fresh cilantro, jalapenos, a dollop of coconut cream, or dairy-free yogurt. Enjoy!
Instant-Pot Directions
- Hit the sauté button on your instant pot. When hot, add the cooking oil and saute the onions for 5 minutes. Then, add the celery, ginger, and garlic, and saute for 3 minutes.
- Add the carrots, lentils, seasonings, diced tomatoes, and vegetable broth. Stir to combine.
- 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.
- Carefully release the valve to “venting” and allow venting to naturally release for 10 minutes.
- 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.)
- Pour into a bowl and top with fresh cilantro or fresh parsley, and a dollop of dairy-free yogurt.
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,
Best Coconut Carrot Lentil Soup
Ingredients
- 2 cups Red Lentils
- 4 Large Carrots, chopped
- 2 Celery Stalks, chopped
- 4 cup Broth of choice
- 1.5 cup Full Fat Coconut Milk (one 13oz can) plus more to make the soup creamier if desired
- 1/2 cup Diced Tomatoes about 3 Roma tomatoes
- 3 tbsp Fresh Ginger, minced about 2 inches fresh ginger
- 1 Small White Onion, chopped
- 3 Garlic Cloves, minced
- 1 tbsp Cooking Oil of choice
- 3 tsp Ground Cumin
- 2 tsp Ground Turmeric
- 1 tsp Ground Coriander
- 1 tsp Paprika
- Salt & Pepper, to taste
Instructions
- Over medium heat, add cooking oil to a large pot and saute onions until translucent, about 3-5 minutes. Then, add celery, garlic, ginger, and saute for 2-3 minutes.
- Add sliced carrots, spices, salt, and pepper. Mix well and saute for 10 minutes over medium-low heat. (If needed, add coconut oil to the pot to prevent the carrots from sticking or burning)
- Add the lentils, diced tomatoes, and broth, and mix well. Bring the mixture to a boil.Then, turn the heat to 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. Taste and adjust. Add more coconut milk to make creamier. Add more salt to enhance the flavor.
- Serve and garnish the soup with fresh cilantro, jalapenos, freh queezed lemon juice, dollop of coconut cream or dairy-free yogurt. Enjoy!
Video
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:
- 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.
- Add the carrots, lentils, seasonings, diced tomatoes, and vegetable broth. Stir to combine.
- 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.
- Carefully release the valve to “venting” and allow venting to naturally release for 10 minutes.
- 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.)
- Pour into a bowl and top with fresh cilantro and a dollop of dairy-free yogurt.
Nutrition
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.
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Really tasty!!
Fantastic for my wrestling crew! Fills them up with lots if veggies and protein. Super easy to make in the instapot.
I am glad to hear it! 🙂
This soup is delicious! I didn’t have coriander so I used finely chopped fennel seed. It turned out great!
Hi Karen! I love to hear it! Glad you liked the recipe 🙂
Could I substitute fresh ginger with dried ginger powder
Hi, yes you can use dried ginger. Start with 1/4-1/2 tsp and adjust to your desired taste.