Skip to Content

3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free}

Cozy up to a bowl of velvety, 3-ingredient carrot & red lentil soup! It is vegan, oil-free, and decadent tasting, but only 108 calories per serving.
overhead shot of 3-Ingredient Carrot & Red Lentil Soup in a pottery bowl, topped with chopped herbs

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). Beyond water and salt, you only need red lentils, carrots and an onion to make it.

overhead shot of the three ingredients needed to make carrot red lentil soup

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. They also turn from a pinkishhue to yellow when cooked, which is perfect for enhancing the color of the carrots.

Simply simmer the carrots (chop them or shred them) along with the lentils and an onion until the lentils and carrots are falling apart. 

This is warming, filling and so satisfying, regardless of the week you are having.
close-up of a vegan red lentil carrot soup in a potter bowl with a wooden spoon inserted
Happy spooning!

Related Posts:

  1. 3-Ingredient Lentil Soup (vegan, high-protein)
  2. Vegan Tomato Soup (3-Ingredients)
  3. 3-Ingredient Black Bean Pumpkin Soup {vegan, oil-free}
  4. Vegan Broccoli Cheese Soup
  5. 3-Ingredient Carrot and White Bean Soup
  6. Vegan Spinach Artichoke Soup {easy, high protein}
  7. 3-Ingredient Enchilada Soup {Vegan, High-Protein}
  8. Kale Potato & White Bean Soup {Vegan, High-Protein}
Yield: 8 servings

3 Ingredient Carrot and Red Lentil Soup {vegan, healthy, oil-free}

3 Ingredient Carrot and Red Lentil Soup {vegan, healthy, 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.

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

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
  • 3/4 teaspoon fine sea salt (more or less to taste)
  • Options: see notes for ideas for additional seasonings, as desired

Instructions

  1. 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, nd cook for 20 to 25 minutes until carrots and lentils are falling apart.
  2. Transfer soup to a high speed blender (one that can puree hot foods) and puree until smooth. Add more water, as needed, to reach desired consistency.
  3. 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

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

Did you make this recipe?

Tag @powerhungrycamilla on Instagram and hashtag it #powerhungrycamilla

 
 
 
 

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Vegan Lentil Cincinnati Chili {Grain-Free & Gluten-Free} | power hungry

Tuesday 13th of October 2020

[…] 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free} […]

Grain-Free Vegan Matzo Ball Soup {made w/ chickpea flour)| power hungry

Tuesday 22nd of September 2020

[…] 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free} […]

3-Ingredient Black Bean Pumpkin Soup {vegan, oil-free}

Saturday 19th of September 2020

[…] 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free} […]

Vegan Broccoli Cheese Soup {grain-free, high-protein} | power hungry

Friday 18th of September 2020

[…] 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free} […]

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Skip to Recipe