Carrot Ginger Lentil Soup (Instant Pot or Stovetop)

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 it in the Instant Pot or on the stovetop.

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 vegan 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, but it’s also dairy-free.

Why You Need This Recipe

• Red lentils are high in potassium, folate, and iron on top of plant-based protein. Although carrots are low in calories they’re packed with nutrients which makes this carrot soup an easy way to pack in 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.
• 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

Carrots & onion – Carrots are naturally sweet and perfect for soup. They add tons of beta-carotene, but more than that they taste delicious!

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. Don’t worry about dicing up your veggies perfectly. They’re all going to be blended up anyhow!

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.

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.

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

Recipe Steps

Step One

Combine the vegetables, lentils, ginger, curry powder, and broth in the base of an Instant Pot pressure cooker (see the recipe card below for exactly measurements, plus stovetop 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.

Recipe Tips & Substitutions

• 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.

Recipe FAQs

More Vegan Soup Recipes You Might Like

• 3-Ingredient Butternut Squash Soup
• Instant Pot Cauliflower Soup (Dairy-Free)
• Peanut Butter Soup with Vegetables
• Instant Pot Vegetable Stew
• Chickpea and Lentil Curry with Coconut Milk

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Carrot Ginger Lentil Soup (Instant Pot or Stovetop)

★★★★★

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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 1x

Ingredients

Units USM Scale 1x2x3x

• 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

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Instructions

1. Combine the carrots, onion, lentils, ginger, curry powder, and broth in the base of a 6-quart or 8-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.

• Author: Carrie Forrest, MPH in Nutrition
• Prep Time: 15 minutes
• Cook Time: 6 minutes
• Category: Soup
• Method: Instant Pot
• Cuisine: Healthy
• Diet: Vegan

Keywords: carrot ginger lentil soup instant pot, carrot ginger lentil coconut soup, carrot ginger lentil curry soup

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