Carrot and Red Lentil Soup

The theme for this South Arm Cooking Club for Seniors is carrot. The senior garden has yield a good harvest of carrots. All thanks to the volunteers who mind the garden all summer long. One of the volunteer is Frank who keeps a healthy lifestyle at his golden years.


Health benefits of carrots:

  • an excellent source of beta carotene, the precursor of vitamin A
  • a good source of dietary fiber and potassium
  • help prevent night blindness, an inability of the eyes to adjust to dim lighting or darkness caused by deficiency of Vitamin A. Vitamin A combines with therotein opsin in the retina’s rod cell to form rhodopsin, which is needed for night vision.
  • may help to lower blood cholesterol lever
  • protect against caner


  • excessive intake can give skin a yellowish tinge


Marian prepared a couple of recipes which the main ingredient is carrot. A carrot soup and a carrot loaf. The Carrot and Red Lentil Soup is sweet and laden with fiber. It can be served creamy or chunky according to your preference. Most of the participants preferred a creamy carrot soup except for Marcel. So, for Marcel’s sake, we blended half of the soup to make creamy soup and added the remaining half of chunky soup for texture.


  • 8 medium size carrots, peel and coarsely chopped
  • 1 medium onion, chopped
  • 1 tablespoon unsalted butter
  • 1/2 cup split red lentil
  • 5 cups water or chicken stock
  • 1 teaspoon ground coriander
  • 3 tablespoons fresh chopped parsley
  • fresh cilantro for garnishing (optional)
  • plain yogurt
  • salt and pepper to taste


Source: this recipe is adapted from the International Bestseller ‘Staying Alive’ via Marian

Serves 8


Carrot-Red-Lentil-Soup-3Soak lentil in water.
Carrot-Red-Lentil-Soup-4Heat a pot with the butter in medium heat. Add onions and carrots and cook until soften.
Carrot-Red-Lentil-Soup-5Add soaked lentils and broth or water. Flavour with ground coriander. Bring the soup to a boil. Lower the heat, cover and simmer lentils are tender.
Carrot-Red-Lentil-Soup-7Add chopped parsley and season with salt and pepper to taste. Cook for another 5 minutes.
Carrot-Red-Lentil-Soup-8Use a hand blender to puree the soup until your desired smoothness.
Carrot-Red-Lentil-Soup-10For Marcel, we reserved part of the chunky soup to add to the puree for texture.

Serve with a dollop of plain yogurt and sprinkle with chopped cilantro.

You may serve this soup hot or cold.

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  1. grayelf

    Funny, I have lots of carrot soup recipes and lots of lentil soup recipes but none together. Adding this one to my bulging file of soup options, thanks :-).

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