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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.
Table of Contents
Super Easy 3-Ingredient Carrot 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 creamy carrot 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 (e.g., no olive oil, no butter)
- Gluten-free
- Grain-free
- Frugal
- Creamy, without any cream
- 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. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
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
In a large pot or saucepan, bring 7 cups of water to a boil. Add the vegetables (carrots–chop them or shred them, and onion), along with the lentils, and reduce to medium heat. Cook 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 blend until smooth. Alternatively, use an immersion blender (directly in the pan) and purée the mixture until smooth.
Add more water, as needed, to reach desired consistency. Season to taste with salt.
Step Three: Rewarm the Soup
Return the creamy soup to saucepan and rewarm over medium 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.
- Can I Use other Varieties of Lentils? Yes! It may take a little bit longer, depending on the lentil type, and the color will be slightly darker.
- 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)
- 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)
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
Nutrition
Hi Camilla,
Great soup! Added some frozen corn and red pepper to use up some leftovers, fresh ginger, and Italian seasoning, turmeric, chili powder, cumin. After blending, added a can of coconut milk while reheating. So soothing on this first snow day of the year. Bonus: our six-year-old said it was her favourite soup (and she’s usually very picky!)
I am so glad to hear it, Clayton! I love the sound of your additions and love that your 6 year old enjoyed it, too (major score!) 🙂
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.
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.
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.