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a bowl of carrot ginger soup

Carrot Ginger Lentil Soup (Instant Pot or Stovetop)

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5 from 5 reviews

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


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


  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.


  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.


  • 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