Carrot lentil soup is a hearty, nutritious, and flavorful dish that’s perfect for a light yet satisfying meal. It’s packed with protein from the lentils and natural sweetness from the carrots.
There are many variations of lentil soup across both Middle Eastern and Palestinian cuisines. Two main types of lentils are commonly used in this region: red lentils and brown lentils, both of which are often featured in vegan soups.
Today's recipe is simple and hearty, combining brown lentils with spinach and carrots. However, you can easily substitute or add other vegetables based on your preference.
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Why You'll Love This Recipe
- Nourishing & Healthy – Packed with fiber, protein, and vitamins, this soup is a wholesome choice that keeps you full and energized.
- Easy & Quick – It’s ready in about 30 minutes with simple ingredients and minimal prep, making it perfect for busy days.
- Flavorful & Aromatic – A warm blend of cumin, and garlic adds depth and a touch of spice to every spoonful.
- Great for Meal Prep – It stores well in the fridge or freezer, making it a fantastic make-ahead meal.
- Budget-Friendly – Made with pantry staples like lentils and carrots, it's an affordable yet satisfying meal.
Equipment
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- Pot - for cooking soup
- Knife - for cutting vegetables
- Cutting board
Ingredients
Full ingredients, measurements, and instructions are in the recipe card at the bottom of this post.
- Brown Lentils - Brown lentils are hearty and earthy legumes.
- Carrots - Carrots bring natural sweetness and color.
- Spinach - Brings freshness, nutrients, and a slight earthiness.
- Garlic - Brings a bold, aromatic depth that complements the other ingredients.
- Sweet Onions - Provides a mild, natural sweetness that enhances the soup’s base.
- Olive Oil - Adds richness and helps sauté the aromatics for a deeper flavor.
- Cumin Powder - Infuses warmth and a slightly smoky, earthy spice.
- Lemon Juice - Adds a bright, tangy finish that lifts the dish.
- Salt - Enhances and balances the overall flavors of the soup.
Instructions
Step 1 | Heat olive oil over medium heat, add chopped onions and crushed garlic.
Step 2 | Sauté the onions and garlic until golden brown.
Step 3 | Peel and slice carrots and set aside.
Step 4 | Give spinach a rough chop and set aside.
Step 5 | Add the carrots over onions and garlic, and sauté for another 2 minutes.
Step 6 | Stir in the lentils, then pour in boiling water. Mix well, cover the pot, and reduce the heat to low. Let it simmer for 20-25 minutes.
Step 7 | Stir in spinach, cumin, and salt. Cover the pot again and let it simmer for another 10 minutes until spinach softens.
Step 8 | Serve hot, with a squeeze of fresh lemon juice added to taste.
Variations and Substitutions
- Substitute spinach with kale, Swiss chard, or collard greens for a different texture.
- Reduce lentils slightly and add more non-starchy veggies like cauliflower or potatos.
Storage and Pro Tips
- Store in an airtight container in the fridge for up to 5 days.
- Freeze in portioned containers for up to 3 months; let it cool completely before freezing.
- Reheating on Stovetop – Warm over medium heat, adding a splash of water or broth if it thickens too much.
- Reheating in Microwave – Heat in 30-second intervals, stirring between each, until fully warmed through.
- If frozen, thaw overnight in the fridge before reheating for best texture.
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More Delicious Recipes
Carrot Lentil Soup
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 3 1x
- Category: Lunch/Dinner
- Cuisine: Palestinian/Middle Eastern
- Diet: Vegan
Description
Carrot lentil soup is a hearty, nutritious, and flavorful dish that’s perfect for a light yet satisfying meal. It’s packed with protein from the lentils and natural sweetness from the carrots.
Ingredients
- 1 tablespoon olive oil
- 1 yellow or sweet onion chopped
- 1 clove garlic- minced
- 1 cup brown lentils
- 4 cups of boiled water (add ½ cup for a soupier option)
- 8 ounces of chopped carrots (about 2-3 carrots)
- 16 ounces of roughly chopped spinach
- 1 teaspoon cumin powder
- ¼ teaspoon sea salt (adjust to taste)
- 1 lemon juice (squeeze while serving)
Instructions
- Heat olive oil over medium heat and sauté the onions and garlic until golden brown.
- Meanwhile, peel and slice carrots, give spinach a rough chop, and set aside.
- Add the carrots over sauteed onions, and garlic, and sauté for another 2 minutes.
- Stir in the lentils, then pour in boiling water. Mix well, cover the pot, and reduce the heat to low.
- Let it simmer for 20-30 minutes and until carrots and lentils are softened.
- Add the spinach, cumin, and salt. Cover the pot again and let it simmer for another 5 minutes until the spinach is softened.
- Serve hot, with a squeeze of fresh lemon juice added to taste.
Notes
- Store in an airtight container in the fridge for up to 5 days.
- Freeze in portioned containers for up to 3 months; let it cool completely before freezing.
- Reheating on Stovetop – Warm over medium heat, adding a splash of water or broth if it thickens too much.
- Reheating in Microwave – Heat in 30-second intervals, stirring between each, until fully warmed through.
- If frozen, thaw overnight in the fridge before reheating for the best texture.
katie arken says
Just had this soup for lunch and it was wonderful.
Wafa Shami says
Great, I'm so glad you liked it Katie!
Naya says
A simple great recipe, perfect for this cold weather. Thanks for sharing.
Wafa Shami says
Thanks for the review Naya!