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3-Ingredient Carrot Lentil Soup (V, GF, oil-free)

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.
overhead shot of 3-Ingredient Carrot & Red Lentil Soup in a pottery bowl, topped with chopped herbs

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:

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.

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. 

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.

close-up of a vegan red lentil carrot soup in a potter bowl with a wooden spoon inserted

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

Yield: 8 servings

3-Ingredient Carrot Lentil Soup (V, GF, oil-free)

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.

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
  • Optional/Adjustable: 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. 
  2. Reduce to a simmer, partially cover, and cook for 20 to 25 minutes until carrots and lentils are falling apart.
  3. 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).
  4. Add more water, as needed, to reach desired consistency.
  5. 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

Did you make this recipe?

Tag @powerhungrycamilla on Instagram and hashtag it #powerhungrycamilla

overhead shot of carrot red lentil soup in an earthenware bowl

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Deb

Friday 17th of December 2021

This recipe is a real gem! So easy to make with its few ingredients, yet so wonderfully delicious! I use smoked paprika and salt as the only seasonings and it's so yummy I've been making it weekly.

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