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

  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins
  • Yield: 8 servings 1x


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.


  • 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


  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.


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.

  • Category: Soup
  • Method: Stovetop


  • Serving Size: About 1 and 1/4 cups (325 mL)
  • Calories: 108
  • Sugar: 4.6 g
  • Sodium: 201 mg
  • Fat: 0.5 g
  • Saturated Fat: 0 g
  • Carbohydrates: 20.6 g
  • Fiber: 7.6 g
  • Protein: 5.8 g
  • Cholesterol: 0 mg

Keywords: soup, 3 ingredients, vegan, easy, blender, red lentils, carrots, lentils, healthy

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