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4.50 from 2 votes

Spiced Carrot Lentil Soup

A super easy, healthy, and delicious spiced carrot lentil soup with a perfect balance of flavors & textures. Gluten-free, vegan, and in a bowl in 30 minutes!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Appetizer, Main Course
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 247kcal
Author: Kristen Wood


  • 1 onion chopped
  • 2 garlic cloves minced
  • 2 tbs coconut oil
  • 1 tsp cumin seeds
  • 1/2 tsp ground turmeric
  • 1/4 tsp garlic powder
  • 1/4 tsp red chili flakes
  • 1/4 tsp ground ginger
  • 2 carrots chopped
  • 1 cup red lentils
  • 6 cups water or vegetable broth
  • 1/4 cup fresh cilantro chopped + extra for garnishing
  • to taste salt


  • In a large saucepan over medium heat, add oil, garlic & onion. Saute for 5 minutes.
  • Stir in all spices (except salt), let cook for 1-2 minutes, or until fragrant.
  • Add lentils, carrots and water/broth. Turn heat to high, bring to a boil, reduce to simmer and let simmer uncovered for 20 minutes or until all is tender and water/broth has reduced to your liking.
  • Salt to taste.
  • Stir in cilantro, turn off heat, cover and let it sit for a few minutes. Optionally, garnish with more cilantro before serving.
  • Enjoy!


Serving: 1bowl | Calories: 247kcal | Carbohydrates: 34g | Protein: 12g | Fat: 8g | Saturated Fat: 6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 46mg | Potassium: 600mg | Fiber: 15g | Sugar: 4g | Vitamin A: 5224IU | Vitamin C: 7mg | Calcium: 62mg | Iron: 4mg