Carrot And Ginger Red Lentil Soup Recipe

This carrot and ginger red lentil soup is just the thing to warm your tummy on a chilly evening.

A friend of mine, Lucy, is severely allergic to gluten, and I don’t mean just gluten intolerant. She will actually go into anaphylactic shock if she gets it into her system. Her throat closes up and everything. Scary stuff! It’s difficult for her to eat in restaurants because the table next to her inevitably has a basket of bread or a bun with their burger or a bowl of pasta, etc. And believe it or not, gluten can really hang in the air in a restaurant. It’s not fun on any level to have that severe of an allergy.

A white bowl of this Clean Eating Carrot Ginger Red Lentil Soup sits on a wooden table. You can see orange bits of carrots throughout the bright, yellow soup.

She’s also a fantastic cook. I’ve tried to convince her to start a food blog, but for various reasons, she hasn’t. So I talked her into sharing a recipe here instead, and I can tell you, we will all benefit from it! This recipe is crazy delicious!

With the cooler months knocking at our doors, a good, tummy-warming, comfort-giving bowl of lentil soup is always a welcomed site. The smell of lentils cooking always feels like home to me. I grew up with a grandmother who cooked lentils on a regular basis, and the best part was coming home to a large, steaming bowl on a rainy day after school. I walked home from school all the time, so when it rained, I inevitably came home drenched. Changing into dry clothes and then settling in for a bowl of comforting lentil soup will always be one of my fondest childhood memories.

So when Lucy brought over a big container of this Clean Eating Carrot Ginger Red Lentil Soup, well… I just couldn’t resist blogging about it. It’s so delicious, and the ginger is not overpowering at all. Just a light accent.

Of course, if you prefer a heavier ginger flavor, feel free to add more! But for my taste buds, this was absolutely wonderful.

More Healthy Lentil Recipes

Carrot And ginger Red Lentil Soup Recipe Card

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Clean Eating Carrot & Ginger Red Lentil Soup Recipe

Clean Eating Carrot & Ginger Red Lentil Soup

This gluten free soup is as comforting as it is delicious. There’s nothing like a warm bowl of soup on a chilly evening!
4.34 from 3 votes
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Course: Soup
Cuisine: American
Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
Servings: 10 cups – can vary greatly depending on how long you cook this
Calories: 193kcal


  • 1 tbsp. olive oil
  • 1 medium white onion, diced
  • 4 medium cloves fresh garlic
  • 1 large tomato, diced
  • 2 cups dried, red lentils
  • 10 cups water
  • 1 (8 oz.) bag whole, baby carrots
  • 1 (8 oz.) bag shredded carrots
  • 1 tbsp. dried ginger
  • 2 tsp. dried basil
  • 2 tsp. dried thyme
  • 2 tsp. dried oregano
  • 2 tsp. black, ground pepper
  • ½ tbsp. dried, ground turmeric


  • Warm the olive oil in a large soup pot.
  • Sauté the onions, garlic and tomatoes until they are cooked al dente.
  • Stir in the lentils, then add the water, carrots and spices. (You may need more water as this cooks.)
  • Cook on low to medium heat for approximately 40-50 minutes or until lentils and carrots are cooked through.
  • If needed for consistency, add more water to get a good soupy texture.
  • Cool slightly and serve with some whole grain garlic bread.


Please note that the nutrition data below is a ballpark figure. Exact data is not possible.


Serving: 1cup | Calories: 193kcal | Carbohydrates: 33g | Protein: 10g | Fat: 2g | Sodium: 53mg | Potassium: 685mg | Fiber: 14g | Sugar: 5g | Vitamin A: 7245IU | Vitamin C: 10.8mg | Calcium: 117mg | Iron: 6.3mg

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  1. Looks awesome especially with the colder months starting. Very comforting. This my kind of cold weather food.

    1. The Gracious Pantry says:

      Anne – I hope you enjoy it! This one is particularly tummy warming and comforting! Wish I still had some in the fridge…

  2. Rachel King says:

    I have a carrot and ginger soup recipe…I’m adding this one to my Fall rotation. Thank you!

    1. The Gracious Pantry says:

      Rachel – Awesome!! Please let me know how you like it! Mini Chef and I gobbled it up. It’s really comforting stuff!

  3. Tiffany, do you do something to prep the whole baby carrots before throwing them into the soup? I assume you could use big carrots and cut them into more manageable pieces? And last question, are these split red lentils or whole? Looking forward to trying this out!

    1. The Gracious Pantry says:

      Erin – The baby carrots come prepped already, so I just dump them in. You could cut up larger carrots though. Just peeled and cut first. You can use either type of red lentil, but these were whole red lentils. Whatever you have on hand is fine.

  4. 4 stars
    I think I would want to blend/puree this so it’s more of a cream style soup instead of having big carrot pieces in it. But sounds so yummy!! Just a little note….the recipe is intended for GF foodies, yet you suggest a nice whole grain garlic bread as an accompaniment–maybe suggest something else? GF Cornbread maybe?
    Thanks for all the great recipes!!!!

    1. The Gracious Pantry says:

      Weslea – Not everyone on my site is gluten free and there are whole grain breads that are gluten free. Bread made from brown rice or quinoa comes to mind. You can make crusty garlic bread with any bread you like. Hope you enjoy the soup! 🙂