Carrot and red lentil soup

A mild, velvety, nourishing soup that marries the sweetness of carrots with the silkiness of red lentils. Rich in fibre and folate, inexpensive and comforting, it is the perfect dinner for cool evenings, as suitable for pregnancy as for weight loss.

Preparation: 10 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 113 kcal · 5 g protein · 12 g carbohydrate · 4 g fat

Ingredients

• 4 carrots
• 150 g red lentils
• 1 onion
• 1 tsp cumin
• 1 tbsp olive oil

Method

1. Soften the sliced onion with the cumin in the olive oil for 3 minutes.
2. Add the sliced carrots and the rinsed red lentils.
3. Cover generously with water or stock and cook for 20 minutes, until everything is tender.
4. Blend until completely smooth, season and serve piping hot.

Nutritional benefits

Red lentils provide folate, which is important in early pregnancy, as well as plant-based iron and protein, while carrots supply beta-carotene (provitamin A) and fibre. Combining a pulse with a vegetable gives a soup with a moderate glycaemic index that is filling and low in fat: a plus for weight loss too. Cumin adds flavour and makes pulses easier to digest. A complete, gentle and inexpensive dinner.

Variations and substitutions

• Creamier: a splash of coconut milk when blending.
• Higher in protein: serve with a boiled egg or roasted chickpea croutons.
• Spices: curry powder or turmeric instead of cumin.
• More vegetables: add sweet potato or pumpkin.

Storage and making ahead

This soup thickens as it cools: loosen it with a little water when reheating. It keeps for 4 days in the fridge and freezes perfectly in portions, ideal for batch cooking.

💡 Good to know

Red lentils are the quickest to cook and need no soaking. During pregnancy, this folate-rich soup is a gentle option that is easy to digest in the evening.

Read more

Discover more: pregnancy recipes · vegetarian recipes · vegan recipes · gluten-free recipes · weight loss recipes.

Foods in this recipe: carrots · red lentils · onion · cumin · olive oil.

You might also like these recipes: Red lentil dhal with spinach · Quinoa, boiled egg and spinach salad · Homemade ratatouille.