Here is a rich and flavorful Carrot Ginger Lentil Soup that includes plant-based protein from the lentils. This is a great lunch recipe on cold days. The leftovers are delicious too. Make this creamy soup in the Instant Pot or on the stovetop.

carrot ginger lentil soup served in white bowl.

If you love the flavor of carrots and ginger, then you’ll love this Carrot Ginger Lentil recipe. Soup is cozy, delicious and nourishing no matter the season and this hearty soup is a family favorite!

The lentils work twofold – they thicken the soup as well as giving it plant-based protein. Red lentils are naturally sweet and break down once cooked which gives this soup a creamy texture.

I like blending this Carrot Lentil Ginger Soup with simple ingredients. It’s honestly one of my favorite creamy soups, and it’s also dairy-free which is great if you have to avoid milk or lactose products like me. See my other favorite milk-free soups!

Why You Need This Recipe

  • Red lentils are high in nutrients like potassium, folate, and iron, along with being a great source of plant-based protein. Although carrots are low in calories, they’re also packed with nutrients which makes this carrot soup an easy way to get in your vegetables. Carrots are one of the vegetables on my list of the best vegetables for picky eaters.
  • Hot soup on a cold day is pure comfort food! This red lentil soup recipe is particularly comforting with fabulous flavor and warm spices. Make a big batch during soup season and enjoy it on a chilly day.
  • Simple recipes are the best kind of recipes. And this soup is rather fool-proof considering the Instant Pot does all the heavy lifting. I’ve also included stovetop directions if you prefer a more traditional method.

Key Ingredients

ingredients for carrot ginger lentil soup.
  • Carrots & onion – Fresh carrots are naturally sweet and perfect for soup. They add tons of beta-carotene, but more than that they taste delicious! Onion adds more depth of flavor.
  • Red lentils – Be sure to use red lentils here. Green lentils or brown lentils hold there shape well but have a pastier texture when blended. Red lentils will give you the perfect texture and sweetness.
  • Fresh ginger – Ginger root has a very distinct and slightly spicy flavor. Some people love it (me!) and others not so much. Feel free to omit the ginger if you don’t care for the flavor.
  • Vegetable broth – Vegetable stock or broth is often used as the liquid base for soups. It adds a huge punch of flavor you just can’t achieve with water. If you aren’t on a vegan diet, you could always use chicken broth to increase the protein content of this soup.
  • Coconut milk – Coconut milk is a great alternative to heavy cream for soups. It’s naturally dairy-free but lends a rich and cream-like flavor to soups. Coconut milk also pairs well with curry and ginger.
  • Curry powder – Curry powder is a mixture of different spices usually including turmeric, ground coriander, ground cumin, and ground ginger. If you don’t have it, you can use just ground turmeric or garam masala.

Please see the recipe card at the end of this post for the exact ingredients and measurements.

Recipe Steps

how to make carrot lentil soup.

Step One

Combine the vegetables, lentils, ginger, curry powder, and broth in the base of an Instant Pot pressure cooker (I use a 6-quart Instant Pot Duo). See the recipe card below for exactly measurements, plus stovetop directions.

If you’re new to using the pressure cooker, see my Instant Pot directions.

Step Two

Lock on the lid and set the time to 6 minutes at high pressure.

Once the cook time is up, let the pressure come down naturally for 10 minutes.

Step Three

Carefully remove the lid and stir in the coconut milk and lemon juice.

Step Four

Use a hand-immersion blender to blend the soup until smooth.

Serve the soup hot! I hope you agree that this Vegan Carrot Ginger Soup is a winner.

a ladle of soup serving out of instant pot.

Recipe Tips

  • STOVETOP DIRECTIONS: Combine the carrots, onion, lentils, ginger, curry powder, and broth in a large stockpot. Bring to a boil and then reduce the heat, cover, and simmer for 20 minutes, stirring occasionally. Then, turn off the heat and use a hand-immersion blender to puree the soup. Stir in the coconut milk and lemon juice and serve hot.
  • If you don’t have fresh ginger on hand, you can substitute 1/4 teaspoon of ground ginger. You can also add ingredients like garlic cloves, black pepper, and red pepper flakes if you like those flavors.
  • If you don’t have a hand-immersion blender, you can also transfer the soup to a regular blender. Just be very careful about blending hot liquids (I always put a towel over the top of the blender in case there are any splashes).
  • Feel free to use lime juice instead of lemon. Or, if you don’t have access to citrus juice, use a teaspoon of apple cider vinegar to liven up the fresh flavor.
  • Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

Recipe FAQs

Do I need to soak red lentils before cooking them?

Nope, there’s no need to soak red lentils before cooking them. But, it is a good idea to rinse your lentils to remove any dirt or debris.

What toppings are good with carrot and lentil soup?

Toppings are not necessary but always encouraged! You can add croutons, crushed chips, vegan cheese, fresh cilantro, coconut yogurt, sesame seeds, or pumpkin seeds (pepitas). This blended soup is also great served with a side of crusty bread for a complete meal.

Can I make this in a slow cooker?

Yes you sure can. Combine all of the ingredients including the rinsed lentils in the large pot of your slow cooker. Cook on high for 6-8 hours or until the lentils have soaked up most of the liquid. Use a hand blender or food processor to make it creamy.

bowl of red lentil and carrot soup that has been blended to a puree.

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a bowl of carrot ginger soup

Carrot Ginger Lentil Soup (Instant Pot or Stovetop)

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5 from 6 reviews

Print Recipe

Here is a rich and flavorful Carrot Ginger Lentil Soup that includes plant-based protein from the lentils. This is a great lunch recipe on cold days. The leftovers are delicious too.

  • Total Time: 45 minutes
  • Yield: 4

Ingredients

Units Scale
  • 1 pound carrots, rinsed and patted dry, and cut into large chunks (about 6 medium carrots)
  • 1 medium onion, diced
  • 1 cup red lentils, rinsed
  • 1 1-inch piece of fresh ginger, skin removed and minced
  • 1 teaspoon curry powder
  • 4 cups reduced-sodium vegetable broth
  • 1/2 cup full-fat canned coconut milk
  • 1 lemon, juiced

Instructions

  1. Combine the carrots, onion, lentils, ginger, curry powder, and broth in the base of a 6-quart Instant Pot pressure cooker. (Stovetop directions: see the notes).
  2. Lock on the lid and set the time to 6 minutes at high pressure.
  3. When the soup is done cooking, let the pressure come down naturally for about 10 minutes.
  4. Then, carefully remove the lid and stir in the coconut milk and lemon juice.
  5. Use a hand-immersion blender to blend the soup until smooth.
  6. Serve the soup hot.

Notes

  1. There are about 6 medium carrots in one pound.
  2. If you use organic carrots, then you don’t need to peel them.
  3. If you don’t have fresh ginger on hand, you can substitute 1/4 teaspoon of ground ginger.
  4. If you don’t have a hand-immersion blender, you can also transfer the soup to a regular blender. Just be very careful about blending hot liquids (I always put a towel over the top of the blender in case there are any splashes).
  5. The total cook time for the Instant Pot version includes 10 minutes for the pot to come up to pressure, plus 10 minutes natural release.
  6. STOVETOP DIRECTIONS: Combine the carrots, onion, lentils, ginger, curry powder, and broth in a large stockpot. Bring to a boil and then reduce the heat, cover, and simmer for 20 minutes, stirring occasionally. Then, turn off the heat and use a hand-immersion blender to puree the soup. Stir in the coconut milk and lemon juice and serve hot.

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 301
  • Sugar: 8.9 g
  • Sodium: 636.7 mg
  • Fat: 7.5 g
  • Saturated Fat: 5.6 g
  • Carbohydrates: 48.7 g
  • Fiber: 9.1 g
  • Protein: 13.5 g
  • Cholesterol: 0 mg

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About the Author: Carrie Forrest is the author of the best-selling Instant Pot-authorized cookbook, The Healthy Meal Prep Instant Pot Cookbook. She has a master’s degree in public health with a specialty in nutrition and receives over 5 million annual visitors to her site. Send Carrie a message through her contact form.