Bowl of creamy carrot lentil soup with coconut milk, topped with a swirl of coconut milk and toasted pumpkin seeds. — A rich, golden bowl of carrot lentil soup swirled with coconut milk and finished with crunchy pumpkin seeds on top. This simple, comforting soup is full of flavor from curry and ginger, and makes the perfect cozy meal.

🇫🇮 Kukkuluuruu! Resepti löytyy myös suomeksi täältä.

This recipe came to life when I wanted to create something warming and cozy for autumn — like a warm hug on a cold night. Autumn is the time for stews and low-and-slow simmer, but not everything has to take a long time, right? This carrot lentil soup with coconut milk and curry is healthy, comforting, and ready in 30 minutes. And it’s also vegan! I’m not much of a puréed soup person but this thing — out of this world!

As much as I wanted for summer to keep on going, the arrival of autumn is inevitable. I was casually strolling outside (like I do, duh) and saw the odd yellow leaf fly by and land on the ground in front of me. It’s time to cozy up and get ready for soup season, I thought.

My soups are usually more based on a clear broth, vegetables and a sort of a protein. That’s just how we do things in Finland. Sure, we have some puréed soups, like the “summer soup”, but I don’t usually cook these myself. This soup, however, is super tasty and the toasted pumpkin seeds bring an extra nutty flavour into the mix. This soup is a great option for lunch, or even cooked as weeknight dinner. Because it’s super quick, easy, and warming. That’s a guarantee! 😉

Ingredients

Carrots: They are the star of this show, providing natural sweetness and the bulk of the colour. They are cooked until tender and puréed with the rest of the ingredients.
Red Lentils: Without said, the lentils add the protein to the soup, making it more filling. It’s also a part of the base for a thickened soup.
Coconut Milk: This creamy ingredient helps to balance out the flavours but also adds a lot of richness without making it too heavy.
Pumpkin Seeds: Ah, the finishing touch (pun intended… because I’m Finnish). Toasted to greatness, and they are a great topping with anything, really. Try them with a salad, for example.

Please check the recipe card below for full list of ingredients and amounts.

Making the Creamy Carrot Lentil Soup

Alright, let’s get started on making this delicious Creamy Carrot Lentil Soup. We’ll start by heating up some oil in a large pot over medium heat. Yes, medium heat! We want to gently get it to temperature. Once it’s nice and hot, add in those chopped onions and sauté them for about 5 minutes until they’re soft and translucent. While the onions are cooking, mince the garlic (or use the lazy garlic, I’m not judging) and grate the some fresh ginger. Add these along with the curry powder and cumin to the pot, and cook for a minute until everything is all fragrant, and whatnot.

Next it’s time to add in those lovely carrots and potatoes. Give them a good stir so they’re coating in all that spice. Then we’ll rinse our lentils (to get rid of any debris) and add them to the pot. Also add in the vegetable stock bringing everything to a boil. Reduce the heat and let it simmer for 20-25 minutes until both the veggies and the lentils are soft and tender.

Once done, we’ll use an immersion blender (or you can use a food processor too, I guess) to puree the soup into a smooth, creamy goodness. Just remember to fish out the bay leaves. Yum, yum, yum! Don’t forget to taste and season with salt and pepper. And if the soup is not souping and more resembles mashed potatoes, add a bit more water.

Now, we’ll toast those pumpkin seeds. I mean you can do that while the soup is simmering, too. I don’t mind. Heat up a dry skillet over medium heat (yes, medium, again… and no oil needed, mate). Sprinkle in your pumpkin seeds and let them cook for 3-5 minutes, stirring often. They’ll puff up slightly get some a bit of a colour on them. That’s how you know they’re ready. Sprinkle with some salt and you’re done!

Then onto plating! Ladle the soup in good-sized bowls, drizzle with extra coconut milk and scatter some of those pumpkin seeds on top. Serve hot with crusty bread or naan on the side. This soup is the perfect dipping kind — thick, creamy and super tasty!

Storing

You can store the Creamy Carrot Lentil Soup in an airtight container (after cooling it, of course) up to 3-4 days in the refrigerator. This soup is perfect re-heated even from the freezer, where this soup likes to last up to 3 months when stored correctly. Reheat gently on the stove, adding a splash of water if the soup seems too thick.

Serve like described above! 😋

Frequently Asked Questions

Absolutely, why not. You could even replace the coconut milk with a non-vegan option, like cooking cream, for extra creaminess.
Good question. Yes, absolutely. You can make it less spicy by choosing a less spicy curry powder variant. And a more spicy soup you get by doing the opposite. Or by adding a pinch of red pepper flakes.
Suuuuure. Using sweet potatoes makes the soup, well, a bit sweeter. For this recipe, I’d probably use a small sweet potato or a third of a larger one. As long as it is around 200 grams in total.
You betcha! If you use coconut milk and the vegetable stock, as written.