Carrot ginger lentil soup is a flavorful soup that is bright in color and full of heart-healthy nutrients like soluble fiber and plant protein.
You will love its gingery taste and satiating effect.
This lentil soup with ginger is easy to make, and I intentionally made it without coconut milk to reduce its saturated fat content to help manage blood cholesterol levels.
Like smoothies, soups like this red lentil ginger soup, are an excellent way to consume lots of vegetables to meet the DASH diet vs Mediterranean Diet requirements to lower blood pressure and prevent heart disease.
If you are looking for a comforting and healthy soup that is packed with flavor? Look no further than this vegan carrot ginger soup with red lentils!
Why Make Red Lentil Ginger Soup
- Low calorie
- Full of plant protein to follow the Portfolio diet
- Rich in soluble fiber to unclog arteries
- Low in saturated fat
- High in potassium to lower blood pressure
- Follows the DASH diet, Mediterranean diet, Portfolio diet, and Mind diet
Red Lentils Nutrition
Red lentils are split and thus cook quickly. They have a somewhat sweet and nutty flavor. But my favorite part is they don’t need to be soaked in advance to cook.
Red lentils are nutrition powerhouses. Notably, they are rich in protein, soluble fiber, and heart-healthy minerals that lower blood pressure like potassium and magnesium.
They help contribute to this recipe’s amazing fiber content. One serving of carrot ginger red lentil soup has 17 grams of fiber.
It is recommended that women consume at least 25 grams of fiber a day, while men need 38 grams a day (1). So one serving of ginger lentil soup already makes up an impressive 68% of a woman’s fiber requirements and 45% for men.
Not only do I love lentils’ nutrition profile, but red lentils are naturally sweet, make a fantastic thickener to create a hearty creamy soup (without the cream!), and are a beautiful orange-red color that is irresistible to the eye.
Ingredients In Lentil Soup With Ginger
- carrots, onion and garlic – used for flavor and antioxidants
- extra-virgin olive oil – or if you don’t have olive oil check out healthy olive oil alternatives
- ground ginger – also found in low-sodium oatmeal
- ground turmeric – a heart health staple. Also found in roasted black beans, turmeric oatmeal, turmeric energy balls
- dried red lentils – also found in banana muffins with lentils or vegan protein oatmeal
- flaxseed – for thickener and extra omega 3s
- Water and no salt added chicken broth – to cook the lentils and provide flavor (without the salt!) Be sure to choose “no salt added here”
How To Make Red Lentil Carrot Ginger Soup
This recipe only takes 10 minutes to prepare. You basically just dice all of the ingredients and throw them into the pot.
The base of this dish starts with adding olive oil, onion, garlic, and carrot. Cook for a bit until they are golden brown. This is probably the most important step since it adds flavor and antioxidants to the dish.
The next step is similar. Once everything has softened, add the flavors of ginger, turmeric, lentils, flaxseed, water, and broth and simmer for 20-25 minutes.
You will also want to rinse the lentils before throwing them in.
Using an immersion blender (pictured below), puree the soup until smooth and creamy. Alternatively, you can transfer the carrot lentil ginger soup to a blender and puree it in batches.
Batch Cook To Save Time
Make extra and you’ve got an easy, next-day lunch.
Or double this recipe to batch cook this wholesome, nourishing ginger carrot lentil soup to stash in the freezer ready to defrost for an easy lunch or dinner.
In my onion, this soup tastes better the longer it sits. The lentils plump up which makes it a little heartier. If you find it too thick the next day, add some water to thin it out and reheat it in the microwave or on the stovetop.
This vegan carrot ginger soup with lentils will last in the fridge for 3-5 days or in the freezer for 3 months.
Vegan and Gluten Free
This carrot ginger lentil soup recipe is vegan and gluten free as is.
- Since this is a blended soup, save yourself time, and don’t try to be perfect with your chopping.
- Use an immersion blender to purée the soup to save time and dishes.
- Serve with garlic bread or my favorite, pumpkin seeds or roasted black beans for crunch
- Like other soups, it can be frozen for up to 3 months. It’s perfect for meal prep or a quick and healthy lunch or dinner option on a busy day.
Other Legume Recipes
Are you looking for a comforting and healthy soup that is packed with flavor? Look no further than this vegan carrot ginger soup with red lentils!
This carrot lentil ginger soup is a nutritious and delicious meal that is easy to make and perfect for any season. Give it a try and see for yourself how satisfying and flavorful it can be!
Recipe by Isabelle Mah, Nutrition Student. Article was written by Veronica Rouse, MAN, RD, CDE.
Carrot Lentil Ginger Soup
- 1 Saucepan
- 1 Blender
- 4 large carrots
- 1 yellow onion
- 2 cloves garlic
- 1 tbsp extra-virgin olive oil
- 2 tbsp ground ginger
- 1 tsp ground turmeric
- 1 cup dried red lentils
- 2 tbsp ground flaxseed
- 4 cups water
- 2 cups chicken broth no salt added
- Prepare the vegetables. Dice onion, carrtos and garlic.
- Thoroughly wash the red lentils and place in strainer or sieve.
- In a large pot, add the extra virgin olive oil and turn the stove onto medium high heat.
- Add the diced carrots and onion and cook for 5 minutes until carmaelized.
- Add the minced garlic, ground ginger and turmeric and stir for another 2 minutes until well coated.
- Add the red lentils, ground flaxseed, water and chicken broth.
- Stir for 1 minute and bring to a boil.
- Reduce to medium low heat, cover and cook for 20 minutes or until lentils and carrtos are softened and full cooked.
- Remove the pot from the heat, and use an immersion blender or kitcehn blender to blitz the soup until a smooth, purreed consistency.
- Pour into a bowl and enjoy!