Coconut turmeric carrot and lentil soup

Published on: 01/16/2024
healthy carrot and lentil soup recipe

This coconut turmeric carrot and lentil soup will be your new favourite winter soup. It’s yummy, easy to make, perfect for meal prep, and it’s thick and stew-like. It’s also a great way to sneak in some extra protein and veggies!

If you’re looking for other meatless soup recipes, check out my Coconut Red Lentil Curry or my Vegan French Onion soup.

Why you’ll love this carrot and lentil soup

  • Perfect for meal prep: this recipe makes a lot of soup, so it’s perfect to make ahead and eat for a few meals. You might even be able to freeze it, although I haven’t tried it, so I can’t confirm.
  • Pantry staples: most of the ingredients in this soup are pantry staples and things you probably already have on hand. Which makes it the perfect thing to make in the winter when you don’t want to run to the grocery store for that last-minute missing ingredient.
  • Versatile: see above….if you don’t have potatoes or carrots, you can swap them out for something else. Maybe try sweet potato or cauliflower (I haven’t tried either of these, but I imagine they’d work well). If you don’t have red lentils, use chickpeas or a different type of lentil. Just take into consideration if you’re using canned or dried products. This will impact the cooking time.

Additions & Substitutions for this carrot and lentil soup


  • More veggies: if you want to add more vegetables, be my guest. Try adding kale or spinach at the end of cooking for some additional greens. Or get creative and try something else!


  • Protein: if you don’t have or like red lentils, you can try adding a different plant protein instead.
  • Veggies: if you don’t love potatoes or carrots, you can swap these out. Try sweet potatoes, broccoli or cauliflower.


  • Can lentil soup be frozen?: I haven’t tried freezing this soup, but I have frozen other lentil soups with success. My advice is to make sure the soup is cooled to room temperature before freezing.
  • Lentil soup. Is it good for you? It sure is! Lentils are a great source of plant-based protein and fibre! If you’re new to plant-based eating (vegetarian or vegan), lentils are an easy addition to most meals. And with the right seasonings, they can have a similar taste and texture profile to meat.
  • Is this a lentil soup or stew? I’m calling this a soup, but because it’s on the thicker side, it might technically be a stew. But does it matter? It’s delicious!

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Coconut turmeric carrot and lentil soup

Meet your new favourite winter soup! Easy to make, and oh so yummy, this soup is something you'll be eating on repeat.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course, Soup
Servings 4


  • 1 Tbsp olive oil
  • 1 small onion, diced
  • 1 Tbsp ginger, minced
  • 2 cloves garlic, minced
  • 2 Tbsp red curry paste
  • 1 tsp turmeric
  • 1 tsp curry powder
  • 1 white potatoed, chopped
  • 2 carrots, peeled and chopped
  • 1 can (400ml) coconut milk
  • 2 cups water
  • 2 cups vegetable broth
  • 1 cup red lentils
  • ½ cup basmati rice uncooked


  • Add oil to a large pot over medium heat. Add onion and sauté until fragrant and translucent, about 2-3 minutes.
  • Add ginger and garlic. Cook for 1-2 minutes.
  • Add red curry paste, curry powder and turmeric. Combine well. It's okay if spices stick to the bottom of the pot.
  • Add potato, carrots, coconut milk, water and broth. Stir well, and then bring to a boil.
  • Once it starts boiling, reduce to a simmer and add the lentils and rice. Stir well and cook uncovered until everything is cooked through, about 15-20 minutes.
  • Season with salt and pepper. If the consistency is thicker than you like, you can add more liquid (water or broth).
  • Optional: add a cup of fresh or frozen chopped kale or spinach
  • Garnish with a dollop of plain yogurt or non-dairy yogurt (optional) and some coriander.
Keyword carrot, red lentil, soup, winter


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Hi there! I’m Bailey!
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I’m a Plant-based Culinary Dietitian helping people transition to a plant-based diet, and showing the most delicious side of plant-based eating. Happy eating!

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