Mediterranean Creamy Carrot & Lentil Soup (Vegan)
Wholesome, warming, and beautifully spiced, this Mediterranean Creamy Carrot & Lentil Soup is a hearty plant-based bowl of comfort. Earthy lentils, naturally sweet carrots, and Mediterranean herbs come together with a splash of lemon and a creamy finish (without any dairy). It’s high in protein and fiber, freezer-friendly, and comes together with pantry staples in under an hour—perfect for weeknight dinners or healthy meal prep.
Time Required
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4–6
Ingredients
2 tbsp olive oil
1 medium yellow onion, chopped
3 garlic cloves, minced
1½ tsp ground cumin
1 tsp ground coriander
½ tsp smoked paprika (or regular paprika)
¼ tsp ground turmeric
½ tsp chili flakes (optional for heat)
1 lb (450g) carrots, peeled and sliced
1 cup red lentils, rinsed
4 cups vegetable broth (or water + 1 bouillon cube)
1½ cups water (as needed to thin the soup)
Juice of 1 lemon
Salt and black pepper, to taste
1 tbsp tahini or ½ cup coconut milk (optional, for creaminess)
Fresh parsley or cilantro, chopped (for garnish)
Drizzle of olive oil, for serving (optional)
Instructions
Sauté Aromatics:
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 4–5 minutes until translucent. Stir in the garlic and sauté another 1 minute.
Spice It Up:
Add the cumin, coriander, smoked paprika, turmeric, and chili flakes. Stir for 30 seconds until fragrant.
Add Veggies & Lentils:
Toss in the carrots and red lentils. Stir well to coat everything in the spices.
Simmer:
Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to a simmer, cover partially, and cook for about 25–30 minutes, or until the carrots and lentils are tender.
Blend to Creaminess:
Use an immersion blender to purée the soup directly in the pot until smooth and creamy. Alternatively, carefully transfer to a blender in batches.
Finish the Flavor:
Stir in lemon juice, tahini or coconut milk (if using), and season generously with salt and pepper. Thin with additional water to your desired consistency.
Serve:
Ladle into bowls and garnish with fresh herbs, a drizzle of olive oil, and extra chili flakes or lemon zest if desired.
Tips for Best Results
Use red lentils for their quick cooking time and creamy texture. Other lentils (like green or brown) won’t break down the same way and may need more cooking time.
Chop carrots uniformly to ensure even cooking and easier blending.
Sauté spices briefly before adding broth — this “blooms” the flavors and gives the soup a rich, deep taste.
Add lemon juice at the end to preserve its brightness. Adding it earlier can make it taste flat or metallic.
Adjust texture by adding more water or broth after blending if it’s too thick. This soup thickens as it sits.
Use an immersion blender for ease and fewer dishes. If using a stand blender, let the soup cool slightly first and blend in batches.
Don’t skip the garnish — a sprinkle of fresh parsley or cilantro and a drizzle of olive oil enhances both the flavor and presentation.
Variations
Creamier Version:
Replace tahini with ½ to ¾ cup full-fat coconut milk or cashew cream for extra silkiness and a slightly sweet twist.
Spicy Twist:
Add 1–2 teaspoons harissa paste or a chopped fresh red chili while sautéing the onions.
Garnish with Aleppo pepper flakes or a swirl of chili oil.
With Tomatoes:
Add 1 cup canned diced tomatoes (or fresh, peeled and chopped) along with the broth for a tangy, umami depth.
Roasted Garlic Flavor:
Roast a whole head of garlic and blend it into the soup at the end for a sweet, mellow garlic flavor.
Herb-Forward:
Stir in 1 teaspoon of dried oregano or thyme, or finish with a handful of chopped fresh dill or mint for an herbal lift.
Add Greens:
Stir in baby spinach, kale, or chard after blending and simmer until wilted.
Hearty Add-Ins:
Add 1 small potato or ½ sweet potato (cubed) with the carrots for extra body and sweetness.
Garnish Ideas:
Toasted cumin seeds, za’atar, crispy chickpeas, or a dollop of vegan yogurt work beautifully on top.
Q&A – Frequently Asked Questions
Q: Can I use green or brown lentils instead of red lentils?
A: You can, but the soup won’t be as creamy and the cooking time will be longer (around 40–45 minutes). Red lentils break down faster and blend smoothly.
Q: How long does this soup keep in the fridge?
A: It keeps well for up to 5 days in an airtight container in the refrigerator. The flavors deepen over time!
Q: Can I freeze this soup?
A: Yes! This soup freezes beautifully for up to 3 months. Cool completely before transferring to freezer-safe containers. Thaw and reheat with a bit of water or broth to loosen the texture.
Q: What can I use instead of tahini or coconut milk for creaminess?
A: Try cashew cream, oat milk, or simply blend in an extra ½ cup of cooked lentils or a few spoonfuls of mashed potatoes.
Q: Is it kid-friendly?
A: Yes! It’s mildly sweet from the carrots and can be made without chili flakes or spice for young palates.
Q: How can I make it more filling?
A: Serve it with warm pita, hummus toast, grains like quinoa, or add cooked chickpeas or roasted cauliflower on top.
Nutrition Information (Per Serving, Approx. for 1 of 6 servings)
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | ~11g |
| Carbohydrates | ~32g |
| Dietary Fiber | ~9g |
| Total Fat | ~6g |
| Saturated Fat | ~1g |
| Sugars (Natural) | ~7g |
| Sodium (with broth) | ~600mg |
| Vitamin A | 250% DV+ |
| Iron | ~15% DV |
| Folate | ~25% DV |
Nutrition values may vary slightly depending on ingredients and additions (e.g. coconut milk, tahini, broth brand).
Conclusion
This Mediterranean Creamy Carrot & Lentil Soup is a comforting, nourishing bowl of plant-based goodness. It blends vibrant carrots, earthy lentils, and aromatic spices into a creamy, crave-worthy soup with minimal ingredients and maximum flavor. It’s naturally vegan, gluten-free, and budget-friendly — perfect for busy weeknights, chilly evenings, or anytime you want something wholesome and satisfying.
Serve it as a light main with pita or salad, or enjoy as a cozy starter. Freeze leftovers for later — it only gets better with time!