Fall Featured gluten-free soup vegan vegetarian

Thai Curry Carrot Lentil Soup

February 21, 2022

Warm up from the inside out with this flavorful Thai Curry Carrot Lentil Soup. A filling soup recipe to enjoy for lunch or dinner with plenty of plant-based protein and a full serving of veggies!

Bowl of Thai curry coconut lentil soup. Wooden spoon sitting next to the bowl.

I had been craving a carrot lentil soup but couldn’t figure out how to flavor it. I put my friend and former personal chef, Jess on the task of elevating a traditional carrot lentil soup and to say that she nailed it would be an understatement. It’s packed with plant-based nutrition and a bold Thai curry flavor that I can’t get enough of. 

Here’s What You Need

  • Vegetables – onion, ginger root and carrots.
  • Lentils – I used red lentils for this recipe but yellow lentils would also work.
  • Full fat coconut milk – I recommend using full fat canned coconut milk for the best, creamiest flavor!
  • Vegetable broth – I always opt for low-sodium broth so I can control how salty the final product is.
  • Red curry paste – I don’t recommend subbing for a different curry paste – the robust flavor of red curry paste pairs perfectly in this recipe!
  • Avocado oil – for sautéing the vegetables.
  • Coconut aminos – soy sauce or tamari also works.
  • Rice wine vinegar – if you don’t have rice wine vinegar on hand, white wine vinegar also works.
  • Maple syrup – just a hint of natural sweetness to balance the flavors.
  • Fish sauce – can be omitted to make this vegan.
  • Lime juice – I recommend using fresh lime juice as opposed to store-bought!
  • Seasonings and spices – cumin, coriander, turmeric and 1 stalk of lemongrass.
  • Optional serving suggestions: brown rice, quinoa or cauliflower rice, avocado, cilantro, coconut/greek yogurt, toasted coconut.

Heads up! That beautiful pink plant you see there is swiss chard which came in my Imperfect Foods box and we figured we’d throw it in. Delicious!

Large white pot with Thai curry carrot lentil soup cooking in it.

How to Make Carrot Lentil Soup

STEP 1: Sauté the ginger and onion with avocado oil in a large pot over medium heat until the onions are soft and fragrant. 

STEP 2: Add the spices and curry paste to the pot and continue to cook for another 5 minutes. Season with salt.

STEP 3: Add the carrots to the pot along with the coconut milk and vegetable broth. Add the lemongrass and season with another pinch of salt. Bring to a simmer and cook until the carrots are soft. While the soup simmers, cook the lentils according to the package instructions.

STEP 4: Once the carrots are soft, transfer the soup to a high speed blender and blend until smooth. You can also use an immersion blender to blend everything right in the pot. 

STEP 5: Transfer the blended soup back to the pot and add in the coconut aminos, vinegar, lime juice, maple syrup and fish sauce (if using). Add the lentils and cook on low for another 5 minutes.

Overhead shot of Thai curry carrot lentil soup held by two hands.

How to Serve Thai Curry Carrot Lentil Soup

I love a hearty soup with a variety of textures and flavors. This soup fits the bill! I recommend serving with brown rice, quinoa or cauliflower rice. Top with avocado, cilantro, Greek yogurt and toasted coconut for the ultimate flavor explosion. 

How to Store Leftover Soup

One of the best things about soup is that you can make one batch and eat it all week long! Let the soup cool slightly before storing in an airtight container in the refrigerator for up to one week. If you need to store longer, I recommend storing in an airtight container in the freezer for up to two months. 

Print

Thai Curry Carrot Lentil Soup

Warm up from the inside out with this flavorful Thai Curry Carrot Lentil Soup. A filling soup recipe to enjoy for lunch or dinner with plenty of plant-based protein and a full serving of veggies!

  • Author: Jess Franks
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Cook
  • Cuisine: Thai
  • Diet: Vegan

Ingredients

Scale
  • 4 tbsp avocado oil, or other high heat cooking oil
  • 1 large onion, sliced
  • 2 tbsp ginger root, minced
  • 3 tsp cumin
  • 2 tsp coriander
  • 2 tsp red curry paste
  • 1 tsp turmeric
  • 3 carrots, peeled and sliced
  • 1 can full fat coconut milk (15 oz)
  • 3 cups low sodium vegetable broth
  • 1 stalk of lemongrass, remove tough outer leaves and use the tender inside part
  • 2 tbsp coconut aminos
  • 1 tbsp rice wine vinegar
  • 1 tbsp maple syrup
  • 2 tsp fish sauce
  • 1 lime, juiced
  • 1 1/2 cups red lentils
  • Optional serving suggestions: brown rice, quinoa or cauliflower rice, avocado, cilantro, coconut/greek yogurt, toasted coconut.

Instructions

  1. Sauté ginger and onion in the avocado oil over medium heat until onions are soft, about 5-7 minutes.
  2. Add the spices and curry paste to the pot and continue to cook for another 5 minutes. Season with salt.
  3. Add the carrots to the pot along with the coconut milk and vegetable broth. Add the lemongrass. Season with another pinch of salt.
  4. Bring to a simmer and cook until the carrots are soft, about 15 min. While the soup simmers cook the lentils according to the directions.
  5. Once the carrots are soft, transfer the soup to a high speed blender and blend until smooth. Alternatively, use an immersion blender.
  6. Transfer the blended soup back to the pot and add in the coconut aminos, vinegar, lime juice, maple syrup and fish sauce (if using). Add the lentils and cook on low for another 5 minutes.
  7. Serve with brown rice, quinoa or cauliflower rice, avocado, cilantro, coconut/greek yogurt, toasted coconut.

Keywords: Thai soup, thai curry soup, thai curry lentil soup, thai lentil soup

Overhead image of Thai Curry Carrot Lentil Soup served in two bowls. Wooden spoons sitting next to each bowl.

Like this soup recipe? Here are a few other soups you might enjoy:

Immune-Boosting Soup
Detox Vegetable Soup
Roasted Acorn Squash Soup

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  • Reply
    samantha
    September 21, 2022 at 1:50 am

    Super excited to try this delicious Thai Curry Carrot Lentil Soup , seems amazing. Thanks for sharing this one with us.

  • Reply
    Sean
    January 26, 2022 at 6:18 pm

    Maple syrup at the end?

  • Reply
    Nancy
    December 9, 2020 at 2:46 pm

    I was wondering which lentils to use – red or green or brown. Are they supposed to be mushy or keep their shape?

  • Reply
    Olivia
    December 29, 2019 at 12:21 pm

    Yummy soup! I did up the liquid though in order to cook the lentils with all the other ingredients so save myself a second pot. Also didn’t have avocado oil around so used coconut oil which was a great way to add even more layers of coconut flavor.

  • Reply
    Rhonda @ Change In Seconds
    October 24, 2018 at 7:29 pm

    Getting the ingredients tonight!

  • Reply
    Jamie
    October 23, 2018 at 3:08 pm

    What are the red and green items in the soup? I’m going to have to try this!

  • Reply
    Nikki
    October 18, 2018 at 5:30 pm

    This looks delicious and I can’t wait to try it!
    Would it be ok to skip the coconut milk and aminos, and use only reduced sodium soy sauce instead? My hubby isn’t a fan of anything coconut-y.
    Also, what brand of red curry paste did you use?

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