Spiced Carrot and Lentil Soup

Spiced Carrot and Lentil Soup - Food & Nutrition Magazine - Stone Soup
Photo by Julie Andrews

This spiced carrot and lentil soup will warm you up on the coldest of winter days! Its creamy carrot and lentil base is spiced with ginger, cumin, turmeric and cilantro and pureed with rich, creamy coconut milk. You can make it on the stove-top or in a multicooker. Either way, this soup is absolutely luscious and super easy to make.

Spiced Carrot and Lentil SoupSpiced Carrot and Lentil Soup -


  • 2 tablespoons olive oil
  • ½ medium yellow or white onion or 1 medium shallot, peeled and diced
  • 1 ½ pounds carrots, peeled and sliced into rounds (about 4 cups)
  • 1-inch piece fresh ginger, peeled and sliced
  • 3-4 cloves garlic, peeled and smashed
  • 2 ½ teaspoons coarse salt
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground cumin
  • 1 teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
  • ½ cup dried red or brown lentils
  • 4 cups unsalted vegetable stock
  • 15-ounce can full fat coconut milk
  • ½ cup fresh cilantro leaves
  • Zest and juice of 2 medium limes
  • 1 tablespoon honey (optional)


Heat olive oil in a Dutch oven to medium. Add the onion or shallot and sauté 3 to 4 minutes or until slightly soft. Add the carrots and sauté an additional 4 to 5 minutes or until the carrots are slightly soft.

Stir in the ginger, garlic, cumin, turmeric, salt, black pepper and cayenne (if using) for 30 to 60 seconds or until fragrant.

Stir in the lentils, then add the vegetable stock and bring to a simmer for 15 to 20 minutes or until the lentils are soft, stirring occasionally.

Add the coconut milk and cilantro and use an immersion blender to puree the soup until very smooth. Stir in the lime zest and juice. Stir in honey (if using). Taste and adjust the seasoning, if necessary.

Serve with freshly cracked black pepper, if desired.

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Julie Andrews
Julie Andrews, MS, RDN, CD is a food and nutrition consultant, registered dietitian, chef, food photographer, culinary media expert and food writer. She is the creator and owner of The Healthy Epicurean where she create recipes, food photos and food videos for clients and brands. She also leads workshops for culinary skills, food styling and photography and leads cooking classes. Julie is regularly featured on television and in the media, where she showcases simple, wholesome and delicious recipes from her blog.