Creamy Carrot & Lentil Soup (w/ Coconut Milk & Ginger!)

Dive into a bowl of Creamy Carrot & Lentil Soup – made dairy free with coconut milk. The warm spices add dimension to a sweet carrot soup, with an amazing texture and protein boost from red lentils. Quick, simple ingredients, delicious!

*This post is sponsored by SunButter, a sunflower seed spread perfect for allergy-safe baking and cooking! Thanks for supporting the brands that keep Sunkissed Kitchen running.

Creamy & Comforting Red Lentil and Carrot Soup

There’s something magical about walking through the door on a chilly day and being greeted by the warm, cozy aroma of simmering soup. This Creamy Carrot and Lentil Soup fills your home with the scent of sweet roasted carrots, earthy spices, and fresh ginger — the kind of smell that makes you instantly exhale and feel grounded again.

It’s one of those recipes that feels like a hug in a bowl: rich from the coconut milk, brightened with a burst of ginger, and deeply satisfying thanks to the protein and fiber in lentils. Whether you’ve been out running errands in the cold or taking a long winter walk, coming home to a pot of this golden-orange soup feels like hitting pause on the world.

It’s nourishing, simple, and so comforting — proof that the best cozy meals don’t have to be complicated to feel luxurious. Grab a blanket, some gluten-free crackers or crusty bread, and let this bowl of warmth do the rest.

Nutritional Powerhouse Soup!

Did you know that over half of Americans are magnesium deficient? It’s a nutrient needed for over 300 chemical reactions in the body. It’s essential for good sleep, managing stress, and immune function [source].

Lentils and sunflower seeds are both great sources! This soup is made extra creamy with the addition of Organic SunButter. Red lentils add an amazing texture and a boost of protein and fiber.

I love it when delicious food is medicine!

Organic SunButter is a staple in my kitchen. I use it in baked goods, soups, sauces, and dressings. It tastes amazing, adds a creamy texture, and boosts the nutrition content of my recipes.

It helps make this a hearty soup, perfect for energizing you through blustery days!

See where SunButter is sold near you.

What You’ll Need

• Olive Oil
• Yellow Onions
• Carrots
• Fresh Garlic
• Fresh Ginger
• Spices: Paprika, Cumin & Turmeric
• Vegetable Broth (vegetable stock or even chicken broth works)
• Red Lentils (see notes about subbing other varieties)
• SunButter Organic
• Coconut Milk (I recommend buying Thai coconut milk in paper cartons – it tastes so much better than coconut milk in a can! If you’d like to sub almond milk, but an unsweetened one with a thicker consistency like Almond Malk.)
• Salt & Black Pepper
• Optional Garnishes: Cilantro, green onions, chili flakes, or a squeeze of fresh lemon juice

How to Make Carrot & Lentil Soup

Step 1: In a large soup pot, add olive oil, onions, sliced carrots, garlic and ginger. Saute the vegetables over medium heat until softened, about 10 minutes.

Step 2: Add the spices, salt, vegetable broth, and red lentils to the soup pot. Bring the soup to a boil, and allow to simmer on medium low for about 20 minutes until the carrots and lentils have a soft texture.

Step 3: Add roughly half of the carrot and lentil mixture into a blender, along with SunButter and coconut milk, and process until very smooth.

Step 4: Return the creamy soup mixture into the pot. Adjust the seasonings by adding additional salt, cumin, or even a pinch of cayenne pepper for a spicy kick. If you’d like a thinner consistency, add more vegetable broth slowly until it reaches a desired consistency.

Step 5: Garnish bowls of soup with an extra drizzle of creamy coconut milk, plus fresh herbs, like cilantro and green onions. Add red chili flakes for a kick of heat, if desired.

How to Store Leftover Soup

This soup is even more delicious after it has sat for a day or two! The spices and ginger become more pronounced, making it the perfect leftovers to serve for a quick lunch.

Once the soup has fully cooled, add it to airtight containers and refrigerate this for 3-4 days.

To freeze, add the soup to an airtight freezer-safe container, and freeze for up to 6 months.

The soup thickens as it sits (the lentils absorb more liquid), so add water or vegetable broth to thin out the consistency as desired.

The simple ingredients in this soup are pantry staples, making this perfect for whipping up during your meal prep or making mid-week when schedules are busy.

Variations

Can I make this soup with brown lentils or green lentils? Yes! Red lentils cook quicker than brown or green lentils. To use those as a substitute, first soak the lentils in water overnight (or in hot water for 1 hour), and then increase the simmer time to 30-35 minutes. You will also need to add additional vegetable broth or water to thin the consistency.

Add Protein: If you’d like to serve this as a main course, add a little more protein! Shredded chicken it the perfect addition. Consider also adding a few handfuls of spinach or chopped kale to make it a balanced and complete meal.

Other Warming Soup Recipes (All Creamy & Dairy Free!)

• Winter Root Vegetable Soup
• Dairy Free Cream of Mushroom Soup
• Creamy Tomato Basil Soup (Dairy Free)
• Butternut Squash Soup with Roasted Red Peppers
• Authentic Tom Kha Gai

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