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Vegan Carrot, Red Lentil and Ginger Soup


Happy Friday, Soupers! It’s time to make the soup and its all about a rich, spiced carrot soup with red lentils. We added just a pinch of garam masala because one can never have too much cinnamon, nutmeg and cloves, right?

This is exactly the way your kitchen should smell in the early morning or lunchtime or dinner! Try it and watch just how much the little ones enjoy it!


Measurement Conversion Chart

1 lb of carrots, peeled and chopped and roasted
1 cup red lentils
1/8 teaspoon rosemary
1/8 teaspoon ginger
1/8 teaspoon nutmeg
1/8 teaspoon cinnamon
1/8 teaspoon all spice
1/8 teaspoon cloves
1/8 teaspoon garam masala
10 cherry tomatoes roasted
1 red onion
1 leek
1 shallot (raw), chopped
1 garlic clove, chopped
1 sprig thyme
1/8 teaspoon ground cayenne powder
1/8 teaspoon spicy paprika
5 cup(s) vegetable stock
3 bay leaves
1 tablespoon lemon-infused olive oil
2 tablespoons apple-cider vinegar
Pinch salt and pepper to taste
1 cup, coconut milk (or almond milk)
1 tablespoon coconut butter
1 tablespoon olive oil
1 squeeze lemon
1 squeeze honey
1 ripe avocado cored (optional)
Cilantro leaves for garnish

Author picture
Carolyn Moncel

Carolyn Davenport-Moncel is a digital media and communication consultant, author, mother, contrarian, book, music and reformed veggie lover and Founder and Souper-in-Chief at Simply Souperlicious, a platform devoted to helping fans "fall back in love with veggies" -- one local, seasonal, soup recipe at a time. Follow her veggie and soup journey on social media @simplysouperlicious.

by Carolyn Moncel
  • Prep 0min
  • Meal Time Végane
  • Serves 4


Roasted Carrots and Tomatoes:
1. Preheat oven to 400 degrees Fahrenheit. Place carrots and tomatoes on foil-lined baking sheet. Drizzle olive oil and honey on carrots and tomatoes. Sprinkle rosemary, ground cumin.
2. Roast carrots and tomatoes for 25-35 minutes, until they can be easily pierced with a fork. Scoop up contents and place in a separate dish.

Prepare Soup:
1. Heat 2 tablespoons virgin olive oil in large soup pot over medium-low heat. Add onions, shallots, garlic and sweat until translucent and soft.
2. Pour in 1-2 cups vegetable stock. Add sweated vegetables, red lentils, thyme, paprika, carrots and tomatoes. Add just enough stock to cover the surface of the contents of the soup (you can always add more stock later to thin down, if necessary!)
3. Season with ground cayenne, cinnamon, nutmeg, allspice, cloves, ginger, apple-cider vinegar, salt & pepper.
4. Bring soup to a low simmer and cook for 20-25 minutes.
5. Using an immersion blender or stand blender and add avocado (optional), coconut butter and milk, blend soup until smooth—you may need to do this in two batches depending on your size blender. Place soup back in pot and reheat to serve. Season and add a final splash of lemon.
6. Garnish with fresh cilantro leaves.

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