There's nothing better than Lentil and carrot soup on a fall or winter's day. Lentil and carrot soup is the perfect plant based meal packed with protein and veggies.
You can either use canned lentils for this lentil and carrot soup or you can used dried lentils for this green lentil soup.
Calories in Lentil Soup
This lentil soup is a hit every way you look at it because it packs 9 grams of protein per serving, 9 grams of fiber per serving and a total of 245 calories per serving. It's healthy and hearty and is a complete meal when you include a fresh fruit.
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This carrot and lentil soup also makes for a great appetizer or a first course to a multi-course meal. And although soups are more common in the winter months, this soup makes for a great meal any time of the year.
This lentil soup is protein packed, just as much as this Sundal - Protein packed South Indian lentils stir fry. A beef stew, a simple homemade sweet corn chicken soup or leftover turkey soup also fair very well.
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Can I use Canned Lentils for Lentil Soup?
Yes, you can use canned lentils for Lentil soup. If you decide to use dry lentils, remember to soak your lentils either overnight or for 3 to 4 hours before cooking.
Ingredients
This is what you'll need to make this delicious lentil and carrot soup:
- Lentils
- Onion
- Carrots
- Celery
- Tomato
- Garlic
- Water
- Vegetable Broth/Bouillon
- Vegetable Seasoning
- Cumin (optional)
- Italian Seasoning
- Spinach (optional)
See recipe card for quantities.
Instructions
In a medium saucepan, heat up oil and garlic until the garlic becomes fragrant. Add onion, celery, tomato and carrots.
Sauté for 3 to 4 minutes and then add lentils and broth.
Add cumin and Italian seasoning to broth
Bring to boil and let simmer for about 30 to 45 minutes, add water as needed. Season if needed.
Let rest for 15 to 20 minutes. Serve over spinach (optional).
Hint: Remember to let the soup rest for 15 minutes before serving so that you don't burn your tongue or roof of your mouth.
Substitutions and Variations
Here are a few ideas on how you can make this dish different or fit a certain diet:
- Add Meat - add chicken or pork to the soup for a tasty flavor
- Bacon - many lentil soups are made with bacon and ham bringing a savory bite
- Hot Pepper - add red pepper flakes for a spicy bite
- Legumes - use another legume if you don't have lentils on hand like black eyed peas or chick peas.
If you know how to make this recipe unique or suit your diet - go for it! Let me know what you did and how it turned out by leaving me a comment. I'd love to hear from you.
Equipment
For this lentil and carrot soup, you'll need a 3 to 5 quart saucepan. Some wooden spoons for stirring and a ladle will also come in handy.
This page contains affiliate links, which means I may receive commissions if you choose to purchase through links I provide (at no extra cost to you). Thank you for supporting the work I put into this site! As an Amazon Associate I earn from qualifying purchases.
Storage
If you're like me, you'll likely have leftovers of this delicious soup. You can store the leftovers in the saucepan and place it in the fridge for easy reheating on the stovetop the next day.
Store in an airtight container for 3 to 4 days in the refrigerator.
I've never frozen lentil soup before and can't recommend doing so.
Food Safety
Note that the storage guidelines provided on this page and site are estimates from personal experiences. We are all adults and as an adult you are responsible to ensure that the food you eat is safe to eat. Since, I'm not a food safety expert, you are responsible to review your local guidelines on food storage prior to storing any food left-overs.
Remember to:
- Not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
For Canadian Guidelines check the Government of Canada Food Safety Guidelines or see more guidelines at USDA.gov.
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Recipe Details
Lentil Soup
Ingredients
- 1 ½ cups lentils canned or pre-soaked
- 1 cup onion diced
- 1 cup carrot diced
- 1 cup celery diced
- 1 cup tomato diced
- 1 clove garlic minced
- 4 cups vegetable broth
- 1 teaspoon vegetable seasoning e.g. Vegetta
- ½ tsp cumin
- ½ tsp Italian seasoning
- 3 tbsp olive oil for frying
- salt and pepper to taste
- 2 cups Baby Spinach optional
Instructions
- In a medium saucepan, heat up oil and garlic until the garlic becomes fragrant. Add onion, celery, tomato and carrots.
- Sauté for 3 to 4 minutes and then add lentils and broth. Add cumin and Italian seasoning.
- Bring to boil and let simmer for about 30 to 45 minutes, checking occasionally that there is sufficient water for the lentils and that they have not absorbed all the water. The liquid level should come up above the lentils. If liquid is needed add either water or more broth.
- Once the lentils have simmered enough, taste the soup, if it requires seasoning you can add vegetable seasoning like Vegetta, salt and pepper.
- Once cooked to your satisfaction (30 to 45 minutes), let rest for 15 to 20 minutes.
- Serve over spinach (optional).
baccarat says
Love to eat some spicy soup ! !
AmyG says
Glad you liked it!