red soup with yogurt and pumpkin seeds

Try this healthy warming carrot and lentil soup for #veganuary

Soup Weather, perfect for Veganuary

For those of us in the UK, the weather is definitely cold enough to be classed as soup weather! I already have several soup recipes on here, but this recipe is a new one I have recently created and taken a liking to!

red soup in white bowl
Photo by Alleksana on Pexels

The Soup Recipe

This recipe has a base of carrots and red split lentils, but also includes onions, garlic and several spices. You can as always, adjust the quantities to suit you (add more lentils for extra protein, add more carrots for a less calorific soup) or switch up the spices to make it a bit spicier.

Carrot & Lentil Soup

A delicious warming soup

Course: main, starter
Keyword: soup
Created by:: Laurena @LifeDietHealth
  • oil of choice
  • 1 large onion chopped
  • 3-4 cloves garlic finely chopped
  • 250 g split red lentils washed
  • 2 tablespoons tomato puree
  • 2 litres water
  • 500 g carrots grated
  • 2 bay leaves
  • 1 teaspoon paprika
  • 2 teaspoons cumin
  • 1/2 teaspoon black pepper
  • salt to taste
  • *Optional Toppings of choice to serve:
  • Try yogurt or cream drizzle, fresh herbs, nuts, seeds, croutons or grated cheese
  1. In a large pan, heat/melt your oil and add the chopped onion. Cook until starting to brown, then add the garlic and cook for a minute before stirring in the lentils.

  2. Stir the tomato puree in and cook for a minute, then add the water. Give a quick stir to mix in, then cover and allow to cook for 15 minutes.

  3. Add the carrots, mixing to combine, then add the bay leaves, paprika, cumin, black pepper (& salt if using). Mix, cover and leave on a low heat for a further 15 minutes.

  4. Check if more water is needed (you can change the consistency to suit) whilst it is cooking.

  5. Do a taste test and add more spices or seasonings if required.

  6. If you want the lentils softer, a smoother consistency or the flavours to develop more, continue to cook for a further 30 minutes on a low heat, checking the water level often.

  7. Remove from the heat and serve plain or with your choice of toppings.

  8. Enjoy!

What do I need for the Soup?

You can (as with most of my recipes), make this soup as easy or complicated as you wish! Buy ready grated carrots, use lazy garlic, or use frozen ready chopped onions (oh, did you hear about the new scientist made no-tears onions?) Or gather all the ingredients and pop them in your soup maker, or just make it all from scratch.

If you are new to cooking or your kitchen needs a refresh, here are a few useful things for this recipe. I receive a small commission if you click and purchase through these links (this is at no additional cost to you)!


Serve this soup nice and hot, in a bowl or a mug. Have it on its own for a light lunch, a quick warm-me-up, or even as a starter to your main meal. Stir through your favourite cream or yogurt (or even cream cheese), sprinkle with seeds and scatter with herbs, finishing with a good dose of black pepper. Add some bread, either traditional rolls, or my latest favourite, a tasty oat bread.


This soup will store in the fridge for about five days. You can also portion it up (I prefer using glass containers and jars, leaving a gap for expansion) and freeze it for up to three months. If freezing, remember to label with what it is, how many portions and the date. Defrost and reheat as required.

Lentil & carrot soup with fresh herbs
Lentil & Carrot Soup by Alleksana on Pexels


I hope you will find time to make this lovely soup and see how delicious it is. I really love seeing your adaptions and interpretations of my recipes and I do love to see your photos of my recipes!

Please share and tag me @LifeDietHealth or using #LifeDietHealth on InstagramPinterest,  Facebook or Twitter.

Leave me a comment below… I love to chat!

What shall I make next?

I hope to speak with you soon

Laurena x


  • tulips79 13th January 2022 at 20:22

    Hi Laurena, this is one of my fave soups🤗 I often make a variation of this (basically the same) with red lentils, ground cumin and coriander. I like to add parsnip, as well as carrot, for some added sweetness. I don’t normally add sunflower or pumpkin seeds, though… but I should do🙂 I only ever seem to top pumpkin or butternut squash soup with them lol. Thinking about it, I could add some chilli Marmite to the soup, I imagine it would go well. I’ve been eating spoonfuls of the stuff recently, washed down with some lovely hot choc😋 Strange combo but works for me hehe x

    • Laurena@LifeDietHealth 14th January 2022 at 08:41

      Hello Eva, I might have got questioned about my glass of coriander stalks in the fridge! I’ve been adding that to mine too (& to everything else)! Eating spoonfuls of chilli Marmite oh gosh! You like it then! Strange combo’s are what make us individuals… sounds good to me though! Any recipe requests – I might actually spend the weekend in the kitchen!

      • tulips79 14th January 2022 at 15:17

        Ooh, I’m loving the Dynamite👍 Hmm, recipe requests… Quite basic lol but I’m thinking veggie stews or chillis this time of year, if you like the sound of that 🙂 Have a nice weekend (in or out the kitchen) xx

        • Laurena@LifeDietHealth 14th January 2022 at 17:29

          Ooo, yes, I’ll have a play with something along those lines! I’m also hoping the weather stays dry so I can get to the allotment at some point!

          • tulips79 14th January 2022 at 18:11

            Hopefully you’ll be able to tend to your allotment soon (and hoping it won’t be too stressful for you) 💚

          • Laurena@LifeDietHealth 14th January 2022 at 18:21

            Thank you Eva😊

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