Carrot and Lentil Soup with Garlic Bread Bites

This Carrot and Lentil Soup is a creamy plant-based meal that’s packed with nutrients and flavour. The delicious garlic bread bites add texture that takes this soup to the next level. You need to try this!

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Why you need to make this Carrot and Lentil Soup

There are so many reasons why you’ll be glad you made this delicious vegan lentil soup! 

First and foremost, it’s important to me that I create and share recipes that are as simple and straightforward as possible. This is not a complicated recipe and you don’t have to be super skilled in the kitchen to whip this up. The soup itself is made in one pot so the prep and clean up are also minimal!

I also love that the garlic bread bites can be made for this soup, but I have a feeling you’ll be making them again and again to compliment a variety of recipes. They’re just that good!

The whole meal packs in a ton of vegetables, spices and nutrients, all while accommodating a number of dietary restrictions.

 

This easy Carrot and Lentil Soup is:

• creamy
• flavourful
• plant-based
• freezer-friendly
• simple
• filling, and much more!

 

I can’t wait for you to try this recipe!

Ingredients needed

To make this Carrot and Lentil Soup recipe, you will need:

• Carrots
  • For this recipe, it’s easiest to peel and chop large carrots instead of smaller ones.
• Cauliflower
  • We use a whole head of cauliflower in this soup!
• Canned lentils
  • Make sure to drain and rinse the lentils before adding them to the soup.
• Vegetable broth or stock
  • Feel free to use a store bought stock, bouillon cube or powder. You could also use your own vegetable stock if you have some prepared and ready.
• Coconut milk
  • I recommend using lite coconut milk.
• Olive oil, onion and garlic
  • All good soups start with these three ingredients!
• Curry powder, chili powder, cumin, salt and pepper
  • We can’t forget the seasonings that bring the flavour!

 

For the garlic bread bites, you will need:

• Whole grain bread
• Salted softened butter
• Garlic powder
• Dried parsley

 

Substitutions and add-ins

You might not be a fan of some of the recommended ingredients or maybe you don’t have access to them. Perhaps you just want to add your own personal twist to it! Here are some suggested alternatives for this creamy carrot soup:

• Other beans
  • I love using yellow or red lentils in soup because they don’t change the flavour and they are easier to blend. However, you are welcome to use another soft bean like navy beans or other types of white beans instead.
• Chicken or beef broth
  • You can absolutely use another type of broth if this is what you have available. This will just result in a soup that’s no longer vegetarian or vegan.
• Full fat coconut milk
  • I prefer to use low fat or lite coconut milk because it contains less saturated fat compared to full fat coconut milk. However, if this isn’t a concern for you and you would rather a creamier stew, you can use a full fat product.
• Butter 
  • This can be used in place of olive oil.
• Sweet potato
  • If you would like to add a bit of sweetness, texture and more starch to the soup, feel free to swap half of the carrots for the same amount of peeled and chopped sweet potato.
• Tomato paste
  • Adding a tablespoon of tomato paste will enhance the acidity and add a layer of depth to this soup.

 

Substitutions when making garlic bread bites

• White bread
  • This is an easy substitution in case you don’t want to use whole grain bread. However, this will reduce the overall fibre content of the bread bites.
• Gluten free bread
  • Opt for a gluten free product if you want this recipe to be gluten free. Keep an eye on the toast in the oven because it may cook quicker than regular bread.
• Minced garlic
  • This is an option instead of using garlic powder. Just make sure the garlic is very finely minced and spread out evenly on the bread so you don’t have pockets of bread that are overpowering or with no garlic at all.
• Unsalted butter
  • If you prefer to use unsalted butter, just add a sprinkle of salt on top of the buttered bread prior to baking it.

 

How to make Carrot and Lentil Soup

Let’s get started on making this Carrot Lentil Soup recipe! 

1. To make your life easier and the cooking process faster, make sure the carrots are peeled and chopped and the cauliflower is chopped prior to heating the pot. Once the vegetables are ready, it’s go time!
2. Heat a large pot over medium heat and add olive oil to coat the bottom. Add the onion and garlic and cook for 2-3 minutes, or until they become fragrant.
3. Next, add the carrots and cauliflower and cook for 4-5 minutes or until they begin to soften.
4. Add 3 cups of vegetable broth and a can of lite coconut milk and bring this to a boil. Then reduce the heat to low, cover and let it simmer for 10-15 minutes, or until the carrots and cauliflower are cooked through.
5. Drain and rinse the canned lentils and then add them to the soup. At this time you can also add the curry powder, chili powder, cumin, salt and pepper. Stir so it’s well combined and let it cook for an additional 5 minutes.
6. Turn off the burner and remove the pot from the heat. Using an immersion blender, food processor or high-speed stand blender, blend the soup until it’s smooth and creamy. If you’re using the high-speed blender, make sure to leave a small gap in the lid so steam can be released while blending.
7. Season with salt and pepper, top with the garlic bread bites and enjoy!

 

How to make Garlic Bread Bites

I highly recommend you don’t skip out on these garlic bread bites because they are the best topping for this carrot soup! Plus, they’re incredibly easy to make. Here’s what you need to do:

1. Start by preheating your oven to 400F.
2. In the meantime, start by preparing the garlic butter. In a small dish, mix the softened butter, garlic powder and dried parsley. Stir until it’s well combined.
3. Prepare 4 slices of bread by buttering both sides of each slice with the garlic butter. Place the pieces of bread on a baking sheet, spreading them out so they don’t touch. No need to grease or line the baking sheet because the butter on the bread will prevent it from sticking.
4. Pop the baking tray into the oven and bake the bread for 3-5 minutes on each side.
5. When they’re browned and cooked, remove from the oven and let them cool down for about 5 minutes. 
6. Cut them into bite sized pieces and sprinkle them on top of the soup before diving in!

 

Storing and freezing

One of my favourite things about making big batches of soup is that it’s the perfect thing to keep in the freezer. It makes busy weekdays in the fall and winter so much easier when dinner is already made and just needs to be reheated. Here’s how to store and freeze this Carrot and Lentil Soup!

• If you plan to eat the soup within 3-4 days, allow it to fully cool before transferring it to an airtight container. You can then keep it in the fridge for up to 4 days.
• To reheat the soup from the fridge, you can use the microwave or stove. If using the microwave, place your portion of soup in a microwave-safe bowl and heat in 30 second increments, stirring in between each one. Continue until the soup reaches your desired temperature.
• If you prefer using the stove, add the soup to a small saucepan and heat on medium-high heat for 5-10 minutes, or until the soup reaches your ideal temperature.
• If you want to freeze it for busy days coming up in the season, again, allow it to fully cool before transferring it to an airtight container. You could also use an empty and clean yogurt container. Don’t forget to label the container so you don’t forget what it is! Place it in the freezer and store it for up to 3-4 months.

 

Reheating soup from frozen

• Take the soup out of the freezer the night before and place it in the fridge to thaw out overnight. It’s helpful to put the container on top of a plate so that it catches the excess liquid when it thaws.
• Or take the soup out of the freezer 1 hour before eating and place it in a large pot or container that’s filled with hot water (I’ll often do this in the smaller side of my sink). After 10-20 minutes, the hot water will thaw the outside layer of soup, making it easier to transfer the soup to a pot. Place this pot on low heat with the lid on and cook until completely thawed and warmed. Make sure you stir it every 5-10 minutes so the soup doesn’t burn. This can take around 30 minutes, depending on the size of the frozen soup

 

Nutrition

As a dietitian, I love making simple meals that are beneficial to our overall health. Despite the ease, this soup is packed with nutrients! This recipe makes about 6 servings, depending on appetites!

 

Each serving of soup provides roughly:

• 10 grams of plant-based protein
• 11 grams of fibre
• A significant source of omega 3 fatty acids, vitamin C, vitamin K
• A variety of B vitamins, including folate
• A variety of beneficial minerals like iron, manganese, potassium, phosphorus and more!

 

The nutrition profile of the garlic bread bites depends on the type of bread you’re using. If you opt for whole grain bread this will contribute even more fibre as well as extra vitamins and minerals to the overall dish!

 

Dietary considerations

This Carrot and Lentil Soup meets a variety of individual preferences and dietary restrictions! This soup is already vegetarian, vegan, dairy free and nut free. No adjustments needed.

• To make the entire dish gluten free, opt for gluten free bread to make the garlic bread bites or omit them altogether.
• To make the dish completely vegan and dairy free, use plant-based butter to make the garlic butter for the garlic bread bites instead of regular butter.

 

FAQ

• Should you cook lentils before adding them to soup?
  • If you are using canned lentils, there’s no need to cook them before adding them to the soup because they are already cooked! If you are using dried lentils, then yes, you will need to cook them prior to adding them to this recipe.
• How do I make the soup creamy?
  • Once the ingredients are cooked, remove it from the heat and use an immersion blender, food processor or high-speed stand blender to blend the soup until it’s smooth and creamy. 
• How long does Carrot and Lentil Soup last in the fridge?
  • You can then keep it in the fridge for up to 4 days. Just allow it to cool completely before transferring it to an airtight container and then into the fridge.
• Can you freeze Carrot and Lentil Soup?
  • Yes! If you want to freeze it for busy days coming up in the season, again, allow it to fully cool before transferring it to an airtight container. You could also use an empty and clean yogurt container. Don’t forget to label the container so you don’t forget what it is! Place it in the freezer and store it for up to 3-4 months.
• What should you serve this soup with?
  • There are many side dishes that go well with lentil soup. First of all, don’t skip out on the garlic bread bites (or you could avoid the chopping and just keep them as full pieces of garlic bread!) If you prefer a soup and sandwich combination, this would be delicious! You could also pair this with a portion of extra protein like roasted chicken or fish. Alternatively, a colourful, hearty salad (like this Parsley Quinoa Salad with Mango) would be a great pairing.

 

More soup recipes!

Don’t forget to check out some of my other favourite fall soup recipes:

• Cauliflower Pumpkin Soup (Vegan)
• Tomato Carrot Soup
• Butternut Squash and Carrot Soup
• Vegetarian Egg Drop Soup
• Lemon Orzo Soup (Vegan)
• Healthy Potato Leek Soup with Turkey
• Lemon Chicken Quinoa Soup

 

If you make this Carrot and Lentil Soup with Garlic Bread Bites, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!