Creamy Carrot Lentil Soup


  • 1.5 lbs. (680g) carrots (approx. 8 large)
  • 1 medium onion
  • ¾ cup (140g) split red lentils
  • 3 cloves garlic
  • 1 tbsp. avocado oil or olive oil
  • 4 cups (960ml) vegetable stock
  • 1x 400ml can light coconut milk
  • ½ tsp. grated fresh ginger
  • ¼ tsp. ground cumin
  • ½ tsp. crushed red chilli flakes (optional)
  • 1 ¼ tsp. mild curry powder
  • 1 tbsp. coconut sugar or another sweetener
  • salt and pepper


  • ¼ cup (15g) coriander leaf 
  • ¼ cup (35g) roasted cashews


Peel and chop the carrots and onion. Pour the lentils into a sieve and run them under cold water.

Place a large saucepan over a medium heat and pour in the olive oil and add in the chopped onions. Cook for 1-2 minutes and then add in the carrots, crushed garlic, and freshly grated ginger. Stir and cook for a further minute.

Add the vegetable stock, coconut milk, lentils, ground cumin, red chilli flakes, curry powder, coconut sugar, a large pinch of salt and a small pinch of pepper. Stir well and bring to a boil. Now reduce heat to low and allow the soup to simmer for 15-18 minutes until the lentils and carrots are tender. 

Pour the soup into a blender and blend until smooth. For a thinner soup add more vegetable stock. Adjust the seasoning to your taste.

Ladle the soup into bowls and top with fresh chopped coriander and roasted cashews.