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The Easy One Pot Lentil Carrot Soup is a hearty and tasty dish full of Protein, fiber and antioxidants. A vegetable-based soup that’s teeming with life warm, savory and umami flavors from Yondu Vegetable Umami Sauce that you can enjoy on its own or with a slice of crusty bread. You will have this ready in just 40 minutes with only 10 minutes of manual work.
A simple, nutritious and delicious soup
Belly filling, healthy and super tasty! This soup recipe will be your favorite fall-to-spring recipe for the following reasons:
- Healthy. Lentils are one of the healthiest yet most affordable plant proteins on the market. They are also high in fiber and iron. This soup also contains carrots, which provide a good dose of beta-carotene and powerful antioxidants, and potatoes, which are great sources of energizing carbohydrates and lots of minerals.
- Yummy. I used Yondu’s Vegetable Umami Sauce to give this soup an instant flavor boost! It is a versatile condiment made from fermented organic soybeans mixed with a concentrated eight vegetable broth for a natural and balanced savory and umami flavor. It’s 100% vegan, gluten-free, non-GMO, and completely free of MSG and preservatives. You can get it on Amazon and my code PLATNYOND gives you an additional 10% discount.
- Simply. It’s also super easy to make. It only takes 10 minutes to prepare the ingredients and another 5 minutes to get everything in the pot. The soup cooks within 30 to 40 minutes without you having to stand in front of the stove.
- Simply. Healthy veggies, spices, and condiments are all you need. The ingredient list is short and sweet! Since I used Yondu sauce, it doesn’t take much to get that depth of flavor that I simmered for hours. You can use it when you’re making a lot of plant-based dishes and make them taste amazing right away without adding any extra salt, oil or vegan butter.
ingredients required
Here is the list of ingredients you need for this lentil and carrot soup:
- lenses – I used brown lentils in this soup because they are easy to find, hold their shape well when cooked, and have a nice earthy flavor. You can also use yellow or red lentils, although they tend to cook quickly, so be sure to reduce the cooking time.
- Vegetables – You need carrots, red potatoes, onions and garlic. You can add more veggies if you like. Celery, spring onions, ginger, chickpeas, sweet potatoes, and cauliflower are great options.
- Yondu Vegetable Umami Sauce – I used 6 teaspoons for 6 cups of water. You can buy it directly from Amazon here and use my code PLANTYOND for an extra 10% off Amazon!
- Spices – I added ground cumin and turmeric powder to give the soup a warmer taste, nice aroma and nice color.
- olive oil – Or another tasteless oil.
- lemon juice – This is optional but will add a bright, flavorful finish to the soup.
- Water
Try these variations too!
- Make it creamy. If you would like to make a creamier and richer version of this soup, you can add a splash of full-fat coconut milk to the mix or add a dollop of vegan yogurt before serving.
- make it thicker The potatoes and lentils give the soup a thick texture, but if you want to give it more volume you can put half of the soup mixture in a blender and puree, then return to the saucepan. You can also use a immersion blender and puree until smooth and thick.
- Give it a spicy kick. If you like your soup spicy, you can add red chili flakes, cayenne pepper, or chili powder to the mixture.
How to make lentil and carrot soup
All you need is a saucepan and a few minutes to make this!
- 1) Fry the flavorings. Sauté onion and carrots in olive oil for about 5 minutes. Then add garlic and sauté for 1 more minute. Set mixture aside in a small bowl.
- 2) Add the rest of the ingredients. In the same stockpot, add 6 cups of water and bring to a boil. Add 6 teaspoons Yondu sauce and mix well. Then add the onion, carrots and garlic back in. Add cumin, turmeric, lentils and potatoes. Bring it to a gentle boil again.
- 3) Cook. Once the mixture is boiling, turn down the heat and cook for 20 to 30 minutes, or until the lentils are tender to your liking.
- 4) Season and serve. Add salt to taste, if needed, once it’s done cooking. If you like, you can squeeze the juice of half a lemon into the saucepan or add lemon slices to your bowl. Enjoy!
frequently asked Questions
If this happens, just add more water until you get the consistency you want. Note that it will also thicken as it cools, as the lentils and potatoes absorb some of the liquid.
This additional step is not required. The lentils will become soft and tender as the soup simmers.
Yes, of course. I kept it simple because the Yondu seasoning is enough to add great flavor to the soup, but if you’d like to add more spices, feel free to do so.
This may be because you cooked them over high heat. They should be cooked slowly so that they become tender but still intact.
Make ahead and save notes
This lentil and carrot soup is the perfect addition to your weekly meal prep! You can make a large batch and keep portions up to 4 days in the fridge and up to 3 months in the freezer. Make sure you thaw it in the fridge overnight and reheat it on the stove. Just add more liquid if it gets too thick.
serving suggestions
Serve with a slice of hearty homemade bread to wipe out the bowl, a slice of focaccia bread for dipping, or a fresh salad for a light lunch or dinner.
Photos by Alfonso Revilla
Sauté onion and carrots in olive oil for about 5 minutes. Then add garlic and sauté for 1 more minute. Set mixture aside in a small bowl.
In the same stockpot, add 6 cups of water and bring to a boil. Add 6 teaspoons of Yondu and mix well. Then add the onion, carrots and garlic back in. Add cumin, turmeric, lentils and potatoes. Bring it back to a gentle boil, then turn it down and cook for 20-30 minutes (until the lentils are tender to your taste).
Salt to taste, if needed, once finished cooking. If you like, you can squeeze the juice of half a lemon into the saucepan or add lemon slices to your bowl. Enjoy!
- Make it creamy. If you would like to make a creamier and richer version of this soup, you can add a splash of full-fat coconut milk to the mix or add a dollop of vegan yogurt before serving.
- make it thicker The potatoes and lentils give the soup a thick texture, but if you want to give it more volume you can put half of the soup mixture in a blender and puree, then return to the saucepan. You can also use a immersion blender and puree until smooth and thick.
- Give it a spicy kick. If you like your soup spicy, you can add red chili flakes, cayenne pepper, or chili powder to the mixture.
Calories: 1228kcalCarbohydrates: 185GProtein: 58GFat: 31GSaturated Fatty Acids: 4GPolyunsaturated fat: 4GMonounsaturated fatty acids: 21GSodium: 121mgPotassium: 3429mgFiber: 68GSugar: 18GVitamin A: 21478ieVitamin C: 43mgCalcium: 239mgIron: 18mg
Disclaimer: While plantbasedonabudget.com tries to provide accurate nutritional information, please note that these are estimates only. Nutritional information may be affected by product type, brand purchased and in other unpredictable ways. Plantbasedonabudget.com shall not be liable for any loss or damage arising from your reliance on nutritional information. If you need to follow a specific calorie regimen, please consult your doctor first.
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