Go Back
–+ servings

Carrot & Lentil Soup with Coconut Milk

My carrot lentil soup recipe is perfect for a cold day to warm you from the inside out. Naturally vegan and dairy free, this spicy lentil soup is flavored with fresh garlic and ginger and a variety of warm spices, adding flavor and some subtle heat. 
5 from 4 votes
Print Recipe Share Pin Recipe Save
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Soup
Cuisine American, British
Servings 4
Calories 460 kcal

Ingredients
 
 

  • 2 tbsp Olive Oil
  • 1 small Onion - chopped
  • 4 medium Carrots - around 4oz/100g each, peeled and diced small
  • 2 cloves Garlic - minced
  • 1 inch Fresh Ginger - peeled and minced (optional)
  • 1 tsp Ground Cumin
  • ½ tsp Ground Coriander
  • ½ tsp Turmeric
  • 1 cup Red Lentils - rinsed and drained
  • 4 cups Vegetable Broth
  • 13.5 oz Coconut Milk
  • Sea Salt and Black Pepper - to taste

Optional Garnish

  • Fresh Cilantro (Coriander)
  • Greek Yogurt - or sour cream, dairy-free if required

Instructions
 

Stovetop Method

  • Heat the olive oil in a large pan or Dutch oven over a medium-low heat.
  • Sauté the chopped onions and carrots for around 10 minutes until soft, stirring occasionally.
  • Stir in the minced garlic, cumin, coriander and turmeric.
  • Add the lentils and vegetable broth. Season well with sea salt and black pepper.
  • Bring the soup to a boil then turn down the heat and simmer for around 20 minutes or until the veggies and lentils are tender but not mushy.
  • Remove the pan from the heat and stir in the coconut milk.
  • Serve and garnish with fresh cilantro leaves and a swirl of (dairy-free) sour cream or yogurt if desired.

Instant Pot/Electric Pressure Cooker Method

  • Use the sauté setting on the pressure cooker to follow all the instructions to cool the onion and carrots then add the spices, lentils and broth.
  • Pressure cook on high for 15 minutes then allow it to release naturally.
  • Stir in the coconut milk and serve as before.

Nutrition

Calories: 460kcalCarbohydrates: 42gProtein: 15gFat: 28gSaturated Fat: 19gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 1000mgPotassium: 893mgFiber: 16gSugar: 7gVitamin A: 10716IUVitamin C: 9mgCalcium: 77mgIron: 7mg
Nutritional information is provided as a courtesy only and should be taken as an estimate rather than a guarantee. Ingredients can vary and the Family Food Kitchen can't guarantee the accuracy of this information.
Tried this recipe?Let us know how it was!