Mediterranean Creamy Carrot & Lentil Soup (Vegan)
A velvety, spiced, plant-powered soup brimming with earthy lentils, sweet carrots, and zesty Mediterranean flavor.
This Mediterranean Creamy Carrot & Lentil Soup is a comforting, nourishing, and deeply flavorful vegan recipe made with red lentils, fresh carrots, garlic, and aromatic spices. It’s naturally creamy from the lentils (no dairy needed!), protein-packed, and brightened with lemon and herbs. Perfect for cozy lunches, light dinners, or make-ahead meals.
Time Required
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 35–40 minutes
Ingredients (Serves 4–6)
1 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, minced
4 medium carrots, peeled and chopped
¾ cup dried red lentils, rinsed
½ tsp ground cumin
½ tsp smoked paprika
¼ tsp ground coriander
¼ tsp turmeric (optional, for color and warmth)
Salt and black pepper, to taste
4 cups vegetable broth (or water + bouillon)
Juice of ½ lemon (or more, to taste)
2 tbsp chopped parsley or cilantro (for garnish)
Optional: Pinch of crushed red pepper flakes (for heat)
Instructions
Sauté Aromatics
In a large pot, heat olive oil over medium heat.
Add chopped onion and cook for 3–4 minutes until soft.
Stir in garlic and cook for another 30 seconds until fragrant.
Add Carrots & Spices
Add chopped carrots and stir to coat.
Sprinkle in cumin, paprika, coriander, turmeric, salt, and pepper. Cook 2 minutes, stirring frequently to bloom the spices.
Add Lentils & Simmer
Stir in rinsed lentils and pour in the broth.
Bring to a boil, then reduce heat to low. Cover and simmer for 20–25 minutes, until carrots and lentils are soft.
Blend Until Creamy
Use an immersion blender directly in the pot, or transfer to a blender in batches and blend until smooth.
For a chunkier texture, blend only half.
Finish with Lemon
Stir in lemon juice and adjust salt, pepper, and lemon to taste.
Garnish & Serve
Ladle into bowls, drizzle with olive oil or coconut milk (optional), and top with parsley or cilantro and red pepper flakes if using.
Top Tips for Success
Use Red Lentils for a Creamy Base
Red lentils cook quickly and naturally break down, giving the soup its creamy texture without blending dairy or cream.
Rinse Lentils Well
Rinse under cold water until the water runs clear to remove excess starch and prevent foaming during cooking.
Cut Carrots Evenly
Chop carrots to a uniform size so they cook evenly with the lentils—smaller pieces also blend more smoothly.
Bloom the Spices
Sauté the spices with the vegetables for 1–2 minutes to deepen their aroma and infuse the soup with warm Mediterranean depth.
Adjust Consistency After Blending
The soup thickens as it sits. Add extra broth or water after blending if needed for your desired consistency.
Taste Before Serving
Lemon juice adds brightness—start with ½ lemon and adjust to your taste for balance. Salt and acid make a big difference!
Tasty Variations
Spicy Harissa Kick
Stir in 1 tsp harissa paste or chili oil while simmering or drizzle on top before serving for a spicy North African twist.
Roasted Garlic Upgrade
Roast a whole garlic bulb and blend in the soft cloves at the end for extra depth and sweetness.
Creamy Coconut Finish
Add ¼ cup coconut milk for a richer, silkier texture and a subtle sweet note.
Tomato-Lentil Version
Add ½ cup canned diced tomatoes or 1 tbsp tomato paste for a slightly tangy, deeper base.
Add Veggie Variety
Stir in chopped roasted red pepper or spinach at the end.
Kale or Swiss chard also work well when added during the last 5–10 minutes of cooking.
Chunkier Style
For more texture, only blend half the soup or reserve some lentils and carrots before blending.
Bright & Herby
Add chopped fresh mint, dill, or basil at the end for a fresh Mediterranean lift.
Make It a Meal
Serve topped with crispy chickpeas, a scoop of hummus, or crumbled vegan feta and warm flatbread on the side.
Q&A – Frequently Asked Questions
Q: Can I use a different type of lentil?
A: Red lentils are best for this creamy texture, but yellow lentils work in a pinch. Brown or green lentils hold their shape and will give a chunkier texture—adjust cook time accordingly.
Q: Can I make this ahead of time?
A: Yes! It keeps well for up to 4–5 days in the refrigerator. The flavors deepen as it sits, making it great for meal prep.
Q: Can I freeze it?
A: Absolutely. Let it cool completely, then freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
Q: Do I have to blend it?
A: Not necessarily. You can leave it rustic and brothy, or just lightly mash with a potato masher for a half-smooth texture.
Q: What can I serve it with?
A: Serve with:
Warm pita, crusty bread, or flatbread
A dollop of hummus or baba ganoush
Lemon-dressed greens or cucumber salad
Toasted nuts or chickpeas on top for crunch
Nutrition Information (Per 1 of 4 servings, approx.)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 210–230 kcal |
| Protein | 11–13 g |
| Carbohydrates | 30–33 g |
| Fiber | 9–11 g |
| Fat | 4–6 g (mostly from olive oil) |
| Sugar | 5–6 g (natural from carrots) |
| Sodium | ~450–600 mg (based on broth used) |
This soup is naturally low in fat, high in fiber and plant-based protein, and completely cholesterol-free.
Conclusion
The Mediterranean Creamy Carrot & Lentil Soup (Vegan) is a vibrant, comforting bowl of goodness that proves healthy and hearty can go hand in hand. Bursting with warming spices, sweet carrots, protein-rich lentils, and a zing of lemon, this soup is not only budget-friendly and easy to make—it’s deeply satisfying. Whether you’re looking for a light main, a soothing lunch, or a prep-ahead freezer favorite, this nourishing dish delivers every time.