This easy and adaptable carrot and red lentil soup is delicious and healthy comfort food at it’s best.

I have been making this soup most weeks, for the past 6 months. Aside from the regular carrots and red lentils, the other ingredients vary as to what I have in the fridge. Mini Jones absolutely loves soup, and so I feel if I can make it full of vegetables and protein rich red lentils, then if he won’t eat anything with it apart from a slice of toast, he is getting a proper meal.

This makes a thick soup, so if you prefer it thinner than add a little more water/stock or coconut milk. You don’t have to use coconut milk if you don’t want to – it’s just as tasty without it – but it does produce a lovely creamy carrot soup – important especially if serving to fussier toddlers. If you don’t include it then reduce the amount of curry powder to 1/4 tsp.

This particular batch is in the freezer, as next week I am having two wisdom teeth taken out and so will be on a soft food diet for the following days. I thought if I had the freezer stocked up with soups – and homemade ice cream (it’s all about balance) – then I can put all my attention the couple of days following the procedure on running around after Mini Jones. Talking of whome, he thought the prospect of mummy eating just soup and ice cream – his two most favourite foods in the whole world – sounded the best thing ever. He is utterly confused why I would not be thinking the same…

Mixing up the vegetables in the soup:

Use orange or yellow capsicum/pepper in place of red – if you use green the soup can go a slightly brown colour. A couple of fresh tomatoes, and sweetcorn also work well – like the capsicum/pepper if you use green items like peas it can turn a not very appetising shade so I’d say best avoid them. Omit the celery completely, and use a small onion if you wish – saute in the oil until soft before adding the garlic.

How to eat this soup:

Swirls with a little coconut milk and sprinkle over some fresh chives or parsley. A thick slice of fresh bread, or slice of toast is always good, but for something a little different, we also serve it with pinwheels such as these nut free Spinach Pesto Pinwheels, Corn Drop Scones, or these Tuna Melt Croissants

Can I freeze this soup?

Yes, this carrot and red lentil soup freezes very well. Cool then freeze in portions and defrost in frdge overnight.

Make it Your Soup:

Love spice: Increase the curry powder to 1/2 tsp, or add a sprinkling of dried chilli flakes.
No coconut milk: Use 1/2 c / 125 ml extra water or stock.
Other Veg: I have used a few tbsp tinned sweetcorn, just carrots and red capsicum

If you are looking for more soup ideas, have a look at my dairy free Creamy Mushroom Soup, this Peanut Butter Pumpkin Soup or another vegan carrot soup recipe, this Carrot Soup with Ginger

Have you made this recipe? Tag me on Instagram #atmrsjoneskitchen or Facebook, or leave a comment below. I’d love to see your creation!

Carrot & Red Lentil Soup

Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Lunch
Cuisine: Australian, English
Keyword: budget friendly, carrot soup, soup, Toddler finger food, vegan soup
Servings: 4 people


  • 1 dsp olive oil
  • 1 clove garlic, crushed
  • 5 carrots, peeled and roughly chopped approx 320g
  • 1 stick celery, roughly chopped
  • 1 zucchini, courgette, roughly chopped
  • 1 red capsicum/pepper, roughly chopped
  • ⅓ c | 70 g red lentils
  • tsp mild curry powder
  • 3 c | 750 ml stock or water
  • ½ c | 125 ml coconut milk


  • Heat the olive oil in a medium saucepan over a gentle heat and fry the garlic for a minute before adding the carrots, celery, zucchini, and capsicum, and sweat for 5-10minutes until the vegetables are soft at the edges.
  • Stir in the curry powder and then the red lentils and add the stock/water.
  • Season then bring to a simmer and simmer for 20-25minutes until the vegetables and lentils are tender.
  • Add the coconut milk and heat through for a couple of minutes, then turn off the heat and blend until smooth.
  • Serve straight away, or cool and keep in the fridge, covered, for up to 3 days. Or freeze.

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