If you love a bowl of soup that feels both comforting and nourishing, this Creamy Lentil Carrot Soup will be a new favorite in your rotation. It’s velvety, wholesome, deeply flavorful, and beautifully balanced thanks to roasted carrots, soft red lentils, nutritional yeast, miso, and just a hint of nutmeg. Everything blends into a silky pot of goodness that tastes far richer than the simple ingredients might suggest.
This recipe is plant-based, naturally gluten-free, and incredibly satisfying. Red lentils add protein and body, while the roasted vegetables and lemon bring brightness. Cashews (or milk/cream if you prefer) create the most luxurious texture—no heavy cream needed.
Whether you’re meal-prepping for the week, craving a cozy dinner with grilled cheese on the side, or looking for a nourishing soup to freeze for later, this recipe checks every box.
Ingredients & Substitutions
Roasted Vegetables
- Carrots – The natural sweetness of carrots shines when roasted. You can also use parsnips or sweet potatoes.
- Yellow Onion – Adds depth and savory balance. White or sweet onion works too.
- Garlic – Roasted garlic gives a mellow richness.
- Olive Oil – Helps caramelize the veggies.
- Italian Seasoning – A blend that complements the earthiness of lentils and carrots; substitute with thyme, oregano, or rosemary.
Soup Base
- Red Lentils – They cook quickly, break down beautifully, and thicken the soup naturally.
- Vegetable Broth – Choose a good-quality broth for best flavor. Add water if it becomes too thick.
- Nutritional Yeast – Gives a cheesy, savory note; Parmesan is a great substitute.
- Cashews – Blend into a creamy finish. Swap with milk, cream, or coconut cream if preferred.
- Miso Paste – Optional, but adds depth, umami, and a restaurant-quality boost.
- Nutmeg – A pinch enhances sweetness and warmth.
- Lemon Juice – Brightens the entire pot and balances the richness.
- Salt, Pepper & Chili Flakes – Season to taste.
Toppings
- Fresh parsley, chili oil, chili flakes, Greek yogurt or coconut cream, pumpkin seeds, croutons, or even a drizzle of pesto.
Helpful Tools
- Baking sheet for roasting vegetables
- Large soup pot
- High-speed blender (or immersion blender, though texture will vary)
- Chef’s knife & cutting board
- Measuring cups and spoons
How to Make This Creamy Lentil Carrot Soup Recipe
Step 1: Roast the Vegetables
- Preheat the oven to 400°F (200°C).
- Toss carrots, onion, and whole garlic cloves with olive oil, Italian seasoning, salt, and pepper.
- Spread evenly on a baking sheet.
- Roast for 20–25 minutes, or until everything is golden and tender.
Roasting deepens the flavor and adds beautiful caramelized sweetness to the soup.
Step 2: Cook the Lentils
- Add rinsed red lentils and 4 cups vegetable broth to a large pot.
- Bring to a gentle boil.
- Lower heat and simmer 15–20 minutes until the lentils are soft and most of the liquid is absorbed.
Step 3: Blend Everything
- Add roasted vegetables to a high-speed blender along with the cooked lentils.
- Drain your soaked cashews and add those too.
- Add nutritional yeast (or Parmesan), miso (optional), nutmeg, lemon juice, and the remaining ½ cup broth.
- Blend until smooth and creamy. Add more broth if you prefer a thinner texture.
Step 4: Adjust & Serve
Season with extra salt, pepper, and chili flakes as needed.
Serve hot with warm bread, roasted seeds, creamy yogurt, chili oil—or your favourite grilled cheese sandwich on the side.
Tips & Tricks For This Creamy Lentil Carrot Soup
- For extra creaminess: Use coconut cream, cashew cream, or dairy cream.
- To save time: Roast the veggies the night before.
- Don’t skip the lemon—it brightens the rich flavors.
- For a little heat: Add smoked paprika or cayenne.
- Meal prep friendly: Stores beautifully in the fridge for 4 days or freezer for 3 months.
Frequently Asked Questions
Yes! This soup stores wonderfully and tastes even better the next day as the flavors deepen.
Absolutely. Freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and warm gently on the stove.
No—swap them for coconut cream, dairy cream, or even oat milk for a lighter finish.
Grilled cheese, garlic bread, salad, roasted chickpeas, or fresh herbs all pair beautifully.
Yes. Miso simply adds umami depth—it’s optional and the soup will still be rich and flavorful.
Creamy Lentil Carrot Soup (Dairy-Free, Vegan)
Ingredients
Roasted Veggies
- 3 medium carrots, peeled and chopped
- ½ large yellow onion, chopped
- 4 cloves garlic peeled
- 1-2 tbsp olive oil
- 1 tbsp Italian seasoning
Soup Base
- 1 cup dry red lentils, rinsed
- 4 ½ cups vegetable broth (plus more as needed to thin)
- ½ cup nutritional yeast (or sub ½ cup grated parmesan cheese)
- ½ cup raw cashews, soaked in hot water for 20 minutes (or sub ½ cup milk or cream)
- 1 tbsp miso paste (optional but adds great depth)
- ground nutmeg to taste (optional but so tasty)
- 2 tbsp lemon juice
- salt, pepper & hot chili flakes to taste
Instructions
Roast the Vegetables
- Preheat oven to 400°F (200°C). Toss carrots, onion, and garlic with olive oil, Italian seasoning, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, until tender and golden.
Cook the Lentils
- In a large pot, combine rinsed lentils and 4 cups of vegetable broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes, until lentils are soft and most liquid is absorbed.
Blend Until Smooth
- In a blender, combine roasted vegetables, cooked lentils, soaked cashews (drained), nutritional yeast, miso paste (if using), lemon juice, nutmeg (if using), and remaining ½ cup broth. Blend until creamy and smooth.
Adjust & Serve
- Adjust with salt, pepper and chili flakes to taste. Serve with all your favourite toppings (this soup pairs SO well with a grilled cheese sandwich just sayin!) and enjoy!
Notes
- For extra creaminess, use milk or cream instead of cashews.
- Nutritional yeast gives a cheesy, umami flavor — Parmesan works beautifully too.
- Miso adds depth but is optional.
- Store leftovers in the fridge for up to 4 days or freeze up to 3 months.
- Toppings: Fresh parlsey or other fresh herbs, roasted pumpkin seeds, a drizzle of coconut cream or greek yogurt, chili oil, chili flakes etc.
Nutrition
Conclusion: Creamy Lentil Carrot Soup
This Creamy Lentil Carrot Soup is everything you want in a cozy bowl—rich, vibrant, nourishing, and incredibly easy to blend together on busy weeknights. The roasted vegetables bring sweetness, the lentils offer protein and body, and the cashews create a heavenly texture. Whether you’re serving it with crusty bread or pairing it with a warm grilled cheese, it’s the kind of recipe you’ll want to make again and again.
