This Carrot Lentil Ginger Soup is vegan, gluten-free, & packed with flavor all while using 10 super simple ingredients. Thanks to the addition of Yondu, this soup has a delicious umami flavor that is truly unique!
This is a sponsored post written by me on behalf of Yondu. The opinions and text are all my own. Thank you so much for your support!
What is Yondu Sauce?
For this spiced lentil and carrot soup I used Yondu which is a seasoning sauce that brings a ton of flavor to plant-based foods and eliminates the need for added sugar and salt in this recipe. Yondu is made from triple fermented beans and 8 different umami rich vegetables for a flavor that is super unique while still being vegan, gluten-free, & organic!
In fact, using Yondu completely replaces the need for vegetable broth in this vegan carrot ginger soup! It truly enhances the natural sweetness of the carrots, fiery and spicy flavors of the dried ginger, and sweet earthy flavors of the lentils in this recipe.
Yondu is available on Amazon and if you use the code "20SGTO20" at checkout you can even get 20% off your Yondu sauce order!
Here are the ingredients you need to make this super easy carrot red lentil ginger soup!
- Oil (for sautéing, I used olive oil)
- Red Lentils (MUST be red/orange to get a creamy blended soup)
- Dried Ginger Powder
- If using fresh ginger, you'll need more, around 1-2 Tbsp minimum
- Yondu sauce (code 20SGTO20 for 20% off your Amazon order)
- Tomato paste
- Salt & pepper to taste
How to make carrot lentil soup
Luckily making this 10 ingredient soup is super easy and requires just 40 minutes to make!
First, cook the carrots, shallots, & ginger
Add the oil to a pan and, once hot, add in the chopped carrots and minced shallots. I personally just wash my carrots and do not peel them to reduce waste, but peeled carrots will also work in this recipe! Cook the carrots and shallots 5-8 minutes until they have begun to caramelize. Then, add in the minced garlic and cook another 2-3 minutes until fragrant.
Add in lentils & ginger and toast
Next, add in the red lentils & the 2 tsp of dried ginger and stir everything together to toast about 1 minute. This really helps to bring out the flavor of the dried ginger and also leads to the best lentil texture. If using fresh ginger, you'll want to use more ginger- around 1-2 Tbsp of grated ginger for the right flavor.
Add in the water, yondu, & tomato paste and cook
Then, add in the water, Yondu sauce, & tomato paste. Bring everything to a boil, then reduce to a simmer and cook 10-12 minutes until the lentils are completely cooked through. Some lentils might take slightly longer to cook if they are older, so keep this in mind and make sure to test that the lentils are truly cooked through before blending.
Blend the soup
Once the lentils are cooked, use an immersion blender to blend everything together. You can also pour the soup into a standing blender if you do not have an immersion blender.
Add toppings & serve
Once the soup is completely blended and smooth, serve with your favorite soup toppings. I love a good swirl of coconut cream on top, fresh cilantro or parsley, and hemp seeds for extra protein. Plus, you better believe I am serving this carrot lentil soup with a slice of buttery garlic bread!
FAQ & Expert Tips:
For this recipe, we are using a decent amount of Yondu sauce because we are not using any vegetable broth (which usually has added flavor and sodium). Believe it or not, 1 bottle of Yondu is actually equivalent to 30 cups of veggie broth. If you are using Yondu in a recipe with a sauce, just add a few drops for an umami flavor! It is shelf stable for 24 months, which means it's an amazing condiment to use for any occasion.
For this recipe, you 100% have to use red/orange lentils. Red lentils get mushy and lose their texture during cooking which makes them ideal for a blended soup. Brown or green lentils won't work as intended in this recipe as they stay firm and really hold their shape while cooking. They also don't absorb quite as much water, so the soup would be too watery with a different lentil variety.
Ultimately, you have to decide what is healthy for you, but this soup is certainly packed with nutrients! Thanks to the carrot this recipe has a lot of Vitamin C and Vitamin A. Plus, because of lentils, each serving has around 14 grams of plant-based protein and 16 grams of fiber. It has no added sugar either. For my personal diet, I consider this soup a great nourishing dinner recipe for those two reasons alone!
Leftover soup can be stored in a closed container in the fridge for 3-4 days or in the freezer up to 1 month. If freezing, try to store in individual containers for the easiest defrosting process.
I truly hope you love this nourishing, gluten-free, & Vegan Carrot Lentil Ginger Soup! It is so creamy and, cozy, and full of flavor thanks to Yondu sauce. Enjoy!
Looking for more vegan soups & stews? Check out these SGTO favorites!
- 1 Tbsp (13 grams) oil
- 2 cups (250 grams) chopped carrots, about 4 carrots diced
- 2 shallots, minced
- 5 cloves garlic, minced
- 1 cup (200 grams) dried red lentils
- 2 tsp (3.5 grams) ground ginger
- 5 cups water
- 3 Tbsp Yondu sauce (can add more if desired)
- 3 Tbsp tomato paste
- salt & pepper to taste (only add salt at the end if needed as Yondu will provide the salty flavor)
- First, chop the vegetables. Then add the oil to a large pot or dutch oven and turn on the heat. Once hot, add in the diced carrots and minced shallots and cook for 5-8 minutes until the vegetables are beginning to brown and caramelize.
- Next, add in the minced garlic, stir, and cook for another 2-3 minutes.
- Add in the red lentils and ginger and stir with the vegetables to toast everything for about 1 minute. Then, add in the water, Yondu sauce, and tomato paste.
- Bring to a boil, then reduce the soup to a simmer and cook for 10-12 minutes until the red lentils are softened and fully cooked. This may take longer for some lentils, but mine took right around 10 minutes to fully cook.
- Remove the pot of soup from the heat and use an immersion blender to blend into a thick creamy soup. If you do not have an immersion blender, you can also add the soup to a large blender and blend until smooth.
- Serve the soup in 4 bowls while warm and top with your favorite soup toppings. I like mine with a swirl of coconut cream, cilantro, hemp seeds, and a side of garlic bread. Enjoy!
- While I highly encourage using Yondu in this recipe for it's unique taste, if you cannot find it sub with 2 Tbsp of soy sauce and use vegetable broth instead of water for the best flavor. You may need to add additional salt if not using Yondu.
- ½ chopped white onion can be subbed for the 2 shallots.
- Leftover soup can be stored in a closed container in the fridge for 3-4 days or in the freezer up to 1 month. If freezing, try to store in individual containers for the easiest defrosting process.
- If using fresh ginger instead of dried, I recommend using at around 1-2 Tbsp of grated ginger. Add more or less to your liking!
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 254Total Fat: 4.1gSaturated Fat: 0.5gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgCarbohydrates: 41gFiber: 16.8gSugar: 5.4gProtein: 14.7g
ShortGirlTallOrder occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although shortgirltallorder.com attempts to provide accurate nutritional information, these figures are only estimates.