Carrot ginger yellow lentil soup

This vegan soup is light and refreshing and of course, wholesome and nutritious. Whether you’re vegan or not, you will love this carrot lentil soup! It can be served as a starter or as a main meal with crusty bread. It’s a hot soup that can be served any time of the year.

Here’s the recipe and bon appétit!


Carrot ginger yellow lentil soup

Serves 8 (more for starters)

Level: easy


  • 5 cups fresh carrots, peeled and chopped in ½ inch thick rounds
  • 3-4 sprigs fresh thyme -or- 2 teaspoons (tsps) dry thyme
  • Extra virgin olive oil (for roasting and sautéing)
  • 4 garlic cloves, whole
  • 1 large yellow onion, chopped
  • 2 apples (preferably tart), peeled and diced in chunks
  • 2 tablespoons (tbsps) finely grated fresh ginger
  • 1 tsp red chili pepper with seeds taken out, sliced very fine (option)
  • ½ cup water
  • 3/4 cup white wine
  • 7 cups water
  • 1 tsp orange zest, finely grated
  • 1/3 cup organic silken tofu
  • ½ cup dry yellow lentils
  • 1 bay leaf
  • Salt & pepper


Preheat oven to 200°C (400°F).
 Put chopped carrots, garlic and thyme in a bowl. Add some salt, pepper and a drizzle of olive oil, then toss well to coat. Spread on a large baking sheet lined with parchment and roast in preheated oven, until tender and slightly browned, about 30 minutes, tossing at least once during baking time.

While carrots are roasting, heat 3 tablespoons of olive oil over medium-high in a big soup pot.
 Lower heat a little and add the onions and sauté until soft, about 3-4 minutes. Add the apples, ginger and chili pepper and sauté for another 5 minutes.
 Add ½ cup of water and keep sautéing making sure the ingredients aren’t sticking at bottom of pot.

Once the carrots are roasted and tender, add them with the sprigs of thyme and garlic buds to the onion and apple broth. Add the wine and sauté for 3 minutes. Add the 7 cups of water, orange zest and bring to a boil then reduce to simmer. While this simmers, whizz the soup directly in the pot with a hand held blender. Add the silken tofu and keep whizzing until creamy and tofu is completely blended with soup. Add the lentils, some salt & pepper and bay leaf and bring to the boil then lower heat. Cover and simmer for 15 minutes until lentils swell. Adjust salt, pepper and thyme if need be. Take off heat, put the lid on and let the soup sit for 15 minutes. If need be, add some water for a more fluid soup. Ladle into individual bowls, small soup cups or shot glasses.

Yellow lentils. Not to be confused with yellow split peas!


Julie Zimmer

Julie has extensive experience in nursing practice and education in a wide range of fields from intensive/coronary care, to medical-surgical to community and public health. Julie has Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education. She has taught in faculties of nursing and in various communities in Toronto, Canada and in Geneva, Switzerland, and is a consultant to the International Council of Nurses (ICN). Julie also has years of experience teaching English as a foreign language (EFL) in addition to coordinating an English department in a Swiss private school.

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