Carrot-lentil soup with fresh, ginger-root. Gluten-free, vegan.

As winter grips part of the nation with its icy fingers, nothing spells cozy comfort as much as a steaming, hot bowl of soup to combat the cold, and this carrot-lentil soup does not disappoint! The tantalizing aroma of fresh ginger and carrots will have your family begging for seconds so make sure you have enough to feed your clan! With beta carotene from carrots, antioxidants from turmeric and ginger, a ton of protein, fiber and potassium from the wholesome lentils, this hearty (fusion), soup is as nutritious as it is scrumptious! Served with crusty whole grain bread, this soup would make a deliciously complete meal! So go ahead and slurp it up!


Carrot-lentil soup with ginger © Copyright, 2015-2019, Sangeeta Pradhan, RD, LDN, CDE.

Serves 4-5


  1. 3 cups baby carrots
  2. 1/2 cup yellow lentils, (moong dal), rinsed (see picture after Registered Dietitian’s tip at the bottom of the post)
  3. 1″ ginger root, chopped into 2 large chunks + 1 tbsp finely chopped, fresh ginger root
  4. 3 hot, green chilies, washed
  5. 2 medium yellow onions, coarsely chopped
  6. 2 plum tomatoes, blanched and chopped
  7. 2 tablespoons peanut oil
  8. 1/2 teaspoon turmeric, divided
  9. 3/4 teaspoon chili powder
  10. 1 tablespoon rice vine vinegar
  11. 2 teaspoons  vegan butter (optional)
  12. Salt to taste ( I used 1 and 1/4 teaspoons)
  13. 3-4 tablespoons of scallions, finely chopped


  1. Steam carrots until tender. Chop into small rounds and set aside.
  2. Add 1/4 tsp of the turmeric, the 2 large pieces of ginger, and whole green chilies to the lentils and cook according to package directions, until very soft and mushy. Add additional water as required to ensure that lentils are very soft, not al dente. (If cooking on the stove top, you will need roughly at least 4 times the amount of water compared to the amount of lentils-I used 2 cups of water for 1/2 cup of the dry lentils in the pan of a pressure cooker).


    Cooked lentils with whole green chilies and fresh ginger root, © Copyright, 2015-2019, Sangeeta Pradhan, RD, LDN, CDE.

  3. Using tongs, (lentils will be very hot), remove the chilies and ginger chunks from the cooked dal (lentils), allow to cool slightly, then chop finely. Set aside.
  4. Heat the oil to medium high heat in a thick bottomed sauce pan.
  5. Add chopped onions, saute until soft and translucent.


    © Copyright, 2015-2019, Sangeeta Pradhan, RD, LDN, CDE.

  6. Stir in the cooked ginger and chilies from step # 3 above, as well as the tablespoon of raw, finely chopped ginger into the pot.
  7. Add the chopped, blanched tomatoes, combining until blended, stirring for an additional 3-5 minutes.


    © Copyright, 2015-2019, Sangeeta Pradhan, RD, LDN, CDE.

  8. Add the remaining turmeric, (1/4 tsp), chili powder, vinegar and salt to the onion-tomato mixture in the pan.
  9. Add the chopped carrots and cooked lentils to the pan until combined. (See steps 10, 11 below).


    © Copyright, 2015-2018, Sangeeta Pradhan, RD, LDN, CDE.

  10. D84614FA-BE0C-4BF9-A1C4-AC9651D28DBA

    © Copyright, 2015-2019, Sangeeta Pradhan, RD, LDN, CDE.

    Allow to cool and then transfer all the contents of the pan to a blender, gradually adding 2 cups of water until blended.

  11. Transfer back to the same pan, stirring on medium high heat for a few minutes.
  12. Gradually add another couple of cups of water or just enough to get a “soupy” consistency.
  13. Bring soup to a rolling boil and allow to simmer on low heat for an additional 5-6 minutes at least.
  14. Stir in the butter or ghee.
  15. Season to taste with salt, additional chili powder if desired, per taste.
  16. Serve hot, garnished with finely chopped scallions.

Carrot-lentil soup with fresh ginger root, © Copyright, 2015-2019, Sangeeta Pradhan, RD, LDN, CDE.

Registered Dietitian’s tip:

  1. While the carrots in this soup are packed with beta carotene or vitamin A, which enhances vision, immune function and bone health, the lentils in the soup  are abundant in the mineral potassium, which unlike its counterpart electrolyte sodium, can help lower your blood pressure. An excellent source of healthy, plant-based protein, yellow lentils are very easily digested and are also a rich source of fiber to boot!
  2. Try pre-soaking lentils for at least a couple of hours to speed up cooking time. Drain the soaking liquid and cook in fresh water to reduce symptoms of bloating and flatulence that some folks may experience. Beans and lentils contain oligosaccharides called galactans.  Oligosaccharides are smaller chain complex carbohydrates with  2-6, and occasionally up to 10 monosaccharide (single sugar) units. Human beings do not have the enzymes to break down these compounds, hence they are poorly absorbed, causing gas and “awkward social moments”!!! If you tend to get flatulence with beans or lentils, try soaking them overnight in water, then discard the water and cook in fresh water. That said, the yellow lentils featured in this recipe tend to cause the least, gastro-intestinal intolerance compared to other, larger lentils and beans.

Yellow lentils or moong dal, available in ethnic Indian groceries and some mainstream grocery stores. © Copyright, 2015-2019, Sangeeta Pradhan, RD, LDN, CDE.


Wishing you all a Happy and Healthy New Year!!

Disclaimer: This blog is strictly for informational purposes only and should not be construed as medical advice. Please consult your physician or registered dietitian for recommendations tailored to your specific needs.

About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
This entry was posted in Antioxidants, Fiber, Get cooking, Salads and starters, Side dishes and tagged , , , , , , , . Bookmark the permalink.

18 Responses to Carrot-lentil soup with fresh, ginger-root. Gluten-free, vegan.

  1. Kranti says:

    Loved this recipe healthy and delicious 😊

    Liked by 2 people

  2. Thanks, Kranti-I hope you get a chance to try it!

    Liked by 3 people

  3. Kranti says:

    I definitely will.. being a vegetarian this the perfect recipe for me.. thank you for sharing 😊

    Liked by 2 people

  4. Great; I have many plant based recipes along with articles on the benefits of whole foods on my blog, as the evidence re: beneficial effects of plant based diets for both physical and mental well being continues to mount!!

    Liked by 2 people

  5. Kranti says:

    I am gonna read them.. completely agree plant based food is really healthy for both physical and mental well being 😊

    Liked by 2 people

  6. terrepruitt says:

    Sounds healthy!

    Liked by 2 people

  7. Thank you, yes it is actually really healthy, filling and delicious too. Thanks for stopping by.

    Liked by 2 people

  8. Mazoli_IC says:

    I love carrots so this soup sounds delicious!

    Liked by 2 people

  9. smilecalm says:

    tasty &
    post, Sangeeta 🙂

    Liked by 2 people

  10. Thank you for the kind feedback and for visiting my site. Have a Happy and Healthy New Year!

    Liked by 2 people

  11. Thank you for the kind feedback as always. Wishing you and your family a very Happy and Healthy New Year!

    Liked by 2 people

  12. Thank you, and for stopping by:)

    Liked by 1 person

  13. Your recommendations are highly interesting for me and I would like to make a questions regarding proteins and lentils. I know that too many animal proteins are not at all healthy but I don’t know whether the negative consequences are the same when one eats to many vegetal proteins. I thank you in advance for your answer. Cari saluti Martina

    Liked by 1 person

  14. Hi Martina,

    Great question! Numerous studies have been done on this topic. One recent study I looked known as “The ARIC study” showed that on low carb diets, when the carbs were replaced with animal protein, mortality rates increased, but they decreased when the carbs were replaced with plant based protein such as lentils, legumes. Whole plant based proteins and other plant based food sources have been shown to have favorable effects on health and risk of disease in numerous studies. I hope that answers your question, thank you for stopping by and for your interest in this topic. Have a wonderful spring!

    Liked by 1 person

  15. Thank you very much, Sangeeta, for your help and for the time given to me! I also wish you a very pleasant Easter holiday.:)

    Liked by 1 person

  16. Dear Martina,
    It’s truly my pleasure to answer your questions. That’s the point of my blog, to help folks connect the dots between what they eat and their health. A very joyous Easter to you as well:)


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