A warming spiced carrot and lentil soup packed full of protein is perfect for weeknight dinner or to pack for lunch. This one pot soup is naturally vegan and gluten-free made in an instant pot.
A wholesome, nutritious yet filling carrot soup is made with basic pantry staples and makes a comforting dish on chilly days.
This delicious one pot vegan soup is perfect for picky kids as they can't find out what's in it. Perhaps blended creamy vegetable soup, pasta with hidden vegetable sauce and carrot pasta are great ways to hide vegetables and ensure kids eat their healthy meals without any fuss.
This silky smooth and creamy texture is sure to appeal to those who dislike carrots or lentils due to their texture. The spices add a fabulous flavour and elevate the taste of the soup.
Why you will love this easy carrot soup?
Protein-rich: Red lentils are a source of high protein.
Low in fat: Both lentils and carrots have low-fat content.
Healthy: It is a highly nutritious and healthy soup.
Vegan and gluten-free: It is naturally vegan and gluten-free.
- Vegetables: I use fresh carrot, onion, garlic and ginger.
- Passata: I have used passata but feel free to use fresh or tinned tomatoes.
- Dry Spices: Coriander, cumin and red chilli powder.
- Lentils: Red lentils are the best for this soup.
- Liquids: Olive oil to cook vegetables and vegetable stock to make soup.
See the recipe card for the quantities.
Check out the short video on the recipe card located at the end of the post.
How to make soup in an instant pot?
Rinse and wash red lentils with water to remove any dirt and 2-3 times until the water runs clear.
Keep the washed lentils aside.
Turn the SAUTÉ mode ON.
Add the oil and heat over medium-low heat.
Once hot, add the onion, ginger and garlic.
Saute for 5 minutes or until the onion starts turning slightly brown.
Stir in the chilli powder, coriander powder, cumin powder and salt.
Now add tomato puree and stir well.
Cook for 3-4 minutes until the raw aroma vanishes.
Add the vegetable stock and stir well.
Deglaze the pot and close it with the lid.
Once the timer goes off, let the pressure release naturally for 5 minutes.
After 5 minutes, turn the pressure valve to the VENT position, wait until the pressure is released completely and the small knob located next to the pressure valve goes down.
Now add the diced carrots, red lentils and stir well.
Press the CANCEL button.
Move the pressure valve to the SEALING position.
Press the PRESSURE COOK/MANUAL mode and set the timer to 10 minutes at HIGH PRESSURE.
Now open the lid, blend the vegetables with an immersion blender until smooth and creamy.
Enjoy the creamy and yummy instant pot carrot and lentil soup with garlic bread or any side dish of your choice.
How to make carrot lentil soup on the stovetop?
Cook the vegetables and spices in a pot over medium-low heat over the stovetop like the instant pot method.
Add the stock, close the pot with a lid and simmer for 15 minutes or until the carrots are well-cooked and the lentils are soft and mushy.
Blend with an immersion hand blender until smooth and creamy.
Substitutions and Variations
Pre-made ginger garlic paste could be used instead of fresh ginger and garlic.
Fresh tomatoes could be used instead of passata.
Coconut milk adds a delicious nutty flavour and aroma. Replace half of the vegetable stock with coconut milk.
Water could be used if vegetable stock is not on hand.
See this spicy south Indian soup dal rasam on my website!
Tips and Tricks
Ensure to deglaze the pot before closing it with a lid to prevent a BURN message.
Adjust the stock depending on your required consistency. Add less stock for thick soup and a little more for thin soup.
Medium-size diced carrots cook quicker than large chunks. So ensure to dice carrots into medium size to cut down cooking time.
The pressure cook time is NOT the complete cooking time. The instant pot takes time to build pressure and then the timer countdown starts. It calculates the time depending on the quantity inside the pot. So the total time taken to get this one pot soup ready would be the time to saute vegetables and spices + time to come to the pressure + timer countdown + natural pressure release time.
Fridge: This instant pot vegetable lentil soup stays good for 3 days in the fridge if stored properly in an airtight container.
Freezer: Consider the freezing option for longer shelf life. This carrot ginger soup could be stored in the freezer for up to 3 months. Divide and store in the freezer in a freezer-friendly container.
Defrost: keep it in the fridge overnight to defrost.
Reheat: reheat in the microwave or on the stovetop until piping hot.
What to serve the soup with?
Garlic bread is perfect to scoop in this spiced carrot and red lentil soup.
This soup goes well with coleslaw.
More Instant Pot Recipes
The too-thin soup indicates there's too much liquid. Simmer a little longer until the desired consistency. Too thick soup indicates insufficient liquid. Just add more stock and simmer for a couple of minutes.
Generally, soaked lentils cook quicker than those that are not soaked. However, it is not necessary to soak red lentils as they cook quicker compared to other lentils.
Yes, turn SAUTÉ mode ON and keep stirring regularly until the soup is piping hot. Press CANCEL once done.
Yes, this spiced carrot soup is an absolutely perfect dish to make ahead and store in the freezer to use some other day.
KEEP IN TOUCH
Do let me know if you make this simple and easy carrot and lentil soup recipe. I love hearing from you all. If you like this recipe kindly consider rating it using stars in the comment section or on the recipe card to help more people find this recipe online. You can stay up to date by following me on Facebook, Pinterest, Instagram or subscribing to my Youtube channel. Or why not subscribe to my blog and get simple recipes straight to your inbox?
📖 Recipe Card
Carrot and Lentil Soup
- 1 Ladle
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
- 1 Tablespoon Olive Oil
- 250 gms (or) 1 cup (or) 4 medium size Carrots washed, peeled and cut into rounds.
- 85 gms (or) ½ cup Red Lentils
- 88 gms (or) ¾ cup (or) 1 medium size Onion peeled and diced
- 1 inch Ginger washed, peeled and roughly chopped
- 2 cloves Garlic peeled
- ¾ Teaspoon Chilli Powder
- ½ Teaspoon Cumin powder/Ground Cumin
- ½ Teaspoon Coriander powder/ Ground Coriander
- 130 gms Tomato Puree
- Salt as required
- 450 ml (or) 1½ Vegetable Stock
- Rinse and wash red lentils with water to remove any dirt and 2-3 times until the water runs clear.85 gms (or) ½ cup Red Lentils
- Keep the washed lentils aside.
- Turn the SAUTÉ mode ON.
- Add the oil and heat over medium-low heat.1 Tablespoon Olive Oil
- Once hot, add the onion, ginger and garlic.88 gms (or) ¾ cup (or) 1 medium size Onion, 2 cloves Garlic, 1 inch Ginger
- Saute for 5 minutes or until the onion starts turning slightly brown.
- Stir in the cumin powder, coriander powder, chilli powder and salt.¾ Teaspoon Chilli Powder, ½ Teaspoon Cumin powder/Ground Cumin, ½ Teaspoon Coriander powder/ Ground Coriander, Salt
- Now add tomato puree and stir well.130 gms Tomato Puree
- Cook for 3-4 minutes or until raw aroma vanishes
- Now add the diced carrots, red lentils and stir well.250 gms (or) 1 cup (or) 4 medium size Carrots, 85 gms (or) ½ cup Red Lentils
- Press the CANCEL button.
- Add the vegetable stock and stir well.450 ml (or) 1½ Vegetable Stock
- Deglaze the pot and close it with the lid.
- Move the pressure valve to the SEALING position.
- Press the PRESSURE COOK/MANUAL mode and set the timer to 10 minutes at HIGH PRESSURE.
- Once the timer goes off, let the pressure release naturally for 5 minutes.
- After 5 minutes, turn the pressure valve to the VENT position, wait until the pressure is released completely and the small knob located next to the pressure valve goes down.
- Now open the lid, blend the vegetables with an immersion blender until smooth and creamy.
- Enjoy the creamy and yummy carrot lentil soup with garlic bread or any side dish of your choice.