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Cozy up to a bowl of velvety, 3-ingredient carrot lentil soup! It is vegan, oil-free, and decadent tasting, but only 108 calories per serving.
Super Easy 3 Ingredient Soup
When the going gets tough, the tough make soup for dinner.
It’s been a long week for a variety of reasons, but a definite plus is that the weather is finally getting cooler and (marginally) resembles fall. I enjoy the warm weather, but I am decidedly weary of summertime-style eating.
So, to make the week lighter and lovelier, I made an autumn-colored, super-easy carrot and lentil soup.
(For the record, I also ate heaps of bread (specifically naan) alongside. Because the tough also eat bread ).
This soup is so simple but has a dreamy texture (velvet!) and glorious flavor (sweet, fresh, umami).
Recipe Benefits
- Vegan (egg-free, dairy-free)
- Oil-free
- Gluten-free
- Grain-free
- Frugal
- Made with 3 ingredients
- Very fast and easy to make
Ingredients for 3-Ingredient Carrot Lentil Soup
The exact amounts of each ingredient are indicated in the recipe card at the end of the post.
To make this beautiful, yet humble, soup, you will need:
- Fresh carrots
- Red lentils
- A large onion
You will also need some water (I use filtered tap water) and optional/adjustable salt. You can add in all kinds of additional flavors, but these are the only ingredients required.
I use red lentils, which are typically sold split, instead of more common brown lentils. Red lentils are common in Indian cooking (e.g., for making dal) and cook in about 15 to 20 minutes. I love fast food.
Red lentils also turn from a pinkish hue to yellow when cooked, which is perfect for enhancing the color of the carrots.
How to Make the Soup
Note that the complete directions are also in the recipe card below.
Step One: Simmer All 3 Ingredients
Simmer the peeled carrots (chop them or shred them) along with the lentils and an onion until the lentils and carrots are falling apart.
Step Two: Puree Until Smooth
Transfer soup to a high speed blender (one that can puree hot foods) and puree until smooth. Alternatively, use an immersion blender (directly in the pan) and puree until smooth.
Add more water, as needed, to reach desired consistency. Season to taste with salt.
Step Three: Rewarm the Soup
Return soup to saucepan and rewarm over low heat.
FAQ
How Should I Store the Soup?
Store the cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.
What Are Some Ideas for Flavor Additions?
This soup is wonderful as it is, but it is easy to add additional flavors, too.
For example, 1 to 2 teaspoons of any of the following dry spices or herbs along with the salt: curry powder, turmeric, chili powder, smoked paprika, ground cumin, ground ginger, Italian herbs, rosemary, thyme (1/2 to 1 teaspoon), or herbes de Provence.
You can also add a sprinkle of fresh herbs (such as cilantro or parsley, as I did in the photos) or a swirl of sriracha to the finished bowls of soup.
More Super-Easy Healthy Soups
- 3-Ingredient Lentil Soup (vegan, high-protein)
- Vegan Tomato Soup (3-Ingredients)
- 3-Ingredient Black Bean Pumpkin Soup {vegan, oil-free}
- Vegan Broccoli Cheese Soup
- 3-Ingredient Carrot and White Bean Soup
- Vegan Spinach Artichoke Soup {easy, high protein}
- 3-Ingredient Enchilada Soup {Vegan, High-Protein}
- Kale Potato & White Bean Soup {Vegan, High-Protein}
3-Ingredient Carrot Lentil Soup (V, GF, oil-free)
Cozy up to a bowl of my 3 ingredient, super-velvety carrot and red lentil soup! It is vegan, oil-free, decadent tasting, but only calories per serving.
Ingredients
- 7 cups (1.75 L) water
- 1 and 1/3 pounds (600 g) carrots, coarsely chopped or grated
- 1 medium-large onion, coarsely chopped
- 3/4 cup split red lentils
- Optional/Adjustable: 3/4 teaspoon fine sea salt (more or less to taste)
- Options: see notes for ideas for additional seasonings, as desired
Instructions
- In a large saucepan, bring the water to a boil. Add the carrots, onion, lentils and salt to pan; return to a boil.
- Reduce to a simmer, partially cover, and cook for 20 to 25 minutes until carrots and lentils are falling apart.
- Transfer soup to a high speed blender (one that can puree hot foods) and puree until smooth. (Alternatively, use an immersion blender, in the pan, to puree until smooth).
- Add more water, as needed, to reach desired consistency.
- Return soup to saucepan and rewarm over low heat.
Notes
Storage: Store the cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.
Flavoring ideas: This soup is wonderful as it is, but it is easy to add additional flavors, too. For example, 1 to 2 teaspoons of any of the following dry spices or herbs along with the salt: curry powder, turmeric, chili powder, smoked paprika, ground cumin, ground ginger, Italian herbs, rosemary, thyme (1/2 to 1 teaspoon), or herbes de Provence.
You can also add a sprinkle of fresh herbs (such as cilantro or parsley, as I did in the photos) or a swirl of sriracha to the finished bowls of soup.
Nutrition Information
Yield 8 Serving Size About 1 and 1/4 cups (325 mL)Amount Per Serving Calories 108Total Fat 0.5gSaturated Fat 0gCholesterol 0mgSodium 201mgCarbohydrates 20.6gFiber 7.6gSugar 4.6gProtein 5.8g
Alina
Wednesday 22nd of November 2023
Hi Camilla, It says "Transfer soup to a high speed blender (one that can puree hot foods)" How do I know that mine can handle hot food? I have an old Blendtec. Thank you.
Camilla
Monday 27th of November 2023
Hi Alina,
Perhaps you can check out the model number on the bottom of your blendtec and google it to see if it is made for hot food blending. My guess is yes, since blendtec was one of the first high speed style blenders, but I am sure you can find the answer with the model number.
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