This French Carrot Lentil Soup (vegan, gluten free) is healthy, filling, and packed with tons of plant protein. Made with red lentils, carrots, onions, and french spices, this soup is easy to meal prep!
This Creamy Carrot Lentil Soup Is:
- Packed with Flavor
- Made with whole, simple ingredients (and some pantry staples!)
- Creamy and velvety
- Filling until dinner
- Vegan and Gluten-Free
I’m a bit of a soup-aholic, I make soup for lunch every week! I love that its super easy to meal prep, and I enjoy coming up with new ways to enjoy pantry staples like lentils, beans, rice, and pasta. Chunky, hearty soups are my go-to but wanted to try something a little more creamy and this lentil and carrot soup was born!
I love the French flavors in this soup- Herbes de Provance is one of my favorite spice blends (a mix of thyme, rosemary, savory, marjoram, and oregano) I use it in tons of recipes. Its the star of my Coconut Cream of Mushroom soup and our weeknight favorite Roasted Root Vegetables with Lemon Caper Vinaigrette.
Whats In This Vegan Carrot Lentil Soup?
- Red Lentils: I’d recommend red lentils over other varieties of lentil for this soup. I always have red lentils on hand for recipes. They are great to throw into soups, stews, and even chilis for a little extra protein! Bob’s Red Mill has a great pack of lentils that we buy.
- Vegetable Stock or Bouillon: I use Better than Bouillon’s Vegetable Base in all my recipes, becuase its reduced sodium and has an amazing flavor. I’d recommend a low or no sodium stock, so you can add your own salt to this dish instead!
- Bay Leaves: a great addition to this dish, I always add bay leaves to my soups! When I used to live in California I had bay laurel trees in my backyard and would collect the dried leaves and cook with them. Always a great flavor addition to soups!
- Herbs De Provence: give this dish a sophisticated flavor and a little je ne sais qua! Herbs de Provance is a French spice blend of thyme, rosemary, savory, marjoram, and sage. It’s probably THE most used spice in my kitchen – you can get a jar of Herbs de Provence for a few bucks on Amazon if you don’t have any already. I highly recommend this spice blend.
- Salt: I use pink himalayan sea salt in all my recipes, because it has some extra natural minerals that regular table salt doesn’t.
- Tellicherry Pepper: I use tellicherry peppercorns, which give this dish a fresh pepper flavor and a bit of a kick! Tellicherry peppercorns are great to use everday, Amazon has a generic brand that is an awesome value that we use in our kitchen.
- Coconut Cream: to stir in for a silky finish. I like a full-fat coconut cream, which makes this soup really #extra! if you eat dairy you can also add a dollop of craime fraishe or greek yogurt instead.
I’ve been cooking tons of pantry staple recipes lately, and have stocked way up on red lentils. They are an amazing source of plant protein and are packed with flavor. I also love that red lentils cook so quickly – unlike other beans, these lentils can be cooked through on the stove top in about 30 minutes. No soaking or overnight prep required!
As you can see from the ingredients list, this is a pretty simple recipe that requires a few pantry staple spices, lentils, and produce. I always always always have a stash of carrots, onions, and garlic in our fridge. No matter what I plan to make for the week, I always keep those 3 vegetables on hand. They last a long time in the fridge, go great in almost any meal, and are inexpensive to buy in bulk. My list of 125 Top Vegan Pantry Staple Ingredients & Recipes has some great ideas to cook with what is in your cupboards.
This soup was so awesome to meal prep for a week of work lunches. Its easy to cook for #MealPrepSunday, requires little hands-on cooking time, and is packed with filling plant protein. I tend to get a little snack-y in the late afternoon, and this soup was hearty enough to keep me full until dinner time! Which doesn’t happen too often. If you are having for dinner or planning to serve for company, it can easily be made ahead too, and reheated right before serving.
How Do I Make This Vegan French Carrot Lentil Soup?
In a Dutch oven, heat the olive oil over low heat. Add the onion and saute on low for 7 or 8 minutes until the onions begin to soften.
Add the carrots, celery, onions, red lentils, bay leaves, Herbes De Provance, and Vegetable stock and bring to a boil. Reduce heat to low and simmer the soup for 30 minutes until the red lentils are cooked through and the carrots soften.
Remove bay leaves, and with an immersion blender, blend the soup until it is completely smooth. If you don’t have an immersion blender, then puree small batches in a normal blender.
Serve warm with a dollop of coconut cream, cashew cream, or Craime Fraishe and a sprinkle of fresh thyme.
While this soup is naturally vegan and gluten-free, you can easily make this oil free by substituting the olive oil for vegetable stock.
If you aren’t vegan and you eat dairy, you can skip the coconut cream or cashew cream garnish and stir in craime fraishe or greek yogurt.
Other Irresistable Vegan Soup Recipes You’ll Love!
Get the Same Ingredients I Used for My Vegan Lentil and Carrot Soup Recipe!
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French Carrot Lentil Soup (Vegan, Gluten Free, Dairy Free)
- Dutch Oven, or heavy lidded pot
- In a Dutch oven, heat the olive oil over low heat. Add the onion and saute on low for 7 or 8 minutes until the onions begin to soften. Add the carrots, celery, onions, red lentils, bay leaves, Herbes De Provance, and Vegetable stock and bring to a boil. Reduce heat to low and simmer the soup for 30 minutes until the red lentils are cooked through and the carrots soften.
- Remove bay leaves, and with an immersion blender, blend the soup until it is completely smooth. If you don't have an immersion blender, then puree small batches in a normal blender.
- Serve warm with a dollop of coconut cream, cashew cream, or Craime Fraishe and a sprinkle of fresh thyme.
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