Dairy Farmers of Canada

Carrot Lentil Soup

Our dietitians' favourite

Red lentils are quick-cooking and turn a sunny yellow colour when cooked, making this main-course soup a cheery way to perk up your lunch. The milk adds a lovely texture and makes it even more satisfying.

  • Prep: 10 min
  • Cooking: 25 min
Yields 4 servings
carrot lentil soup


  • 2 tsp (10 mL) butter
  • 2 large carrots diced
  • 1 onion finely chopped
  • 1 clove garlic minced
  • 3/4 tsp (3 mL) salt
  • 1/4 tsp (1 mL) dried rosemary or thyme crushed
  • 1 cup (250 mL) dried red lentils rinsed and drained
  • 3 cups (750 mL) water
  • 1 tbsp (15 mL) all-purpose flour
  • 2 cups (500 mL) milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or wine vinegar
  • Pepper
  • 2 tbsp (30 mL) thinly sliced fresh basil and green onions
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In a pot, melt butter over medium heat. Sauté carrots, onion, garlic, salt and rosemary for about 5 min or until onion is softened. Stir in lentils and water; cover and bring to a boil. Reduce heat to medium-low and boil gently, covered, for 15 min or until lentils and carrots are soft.

Whisk flour into milk and gradually stir into pot; increase heat to medium. Simmer, stirring, for about 3 min, until slightly thickened (do not let boil). Stir in lemon juice and season to taste with pepper. Ladle into bowls and serve sprinkled with basil and green onions.


This is a perfect soup to make ahead; refrigerate for up to 2 days then reheat to pack in a thermos or heat at work or school. For the freshest flavour, add the basil and green onions just before reheating or serving.

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Nutritional information

Per serving
Energy: 270 Calories
Protein: 17 g
Carbohydrate: 43 g
Fat: 4 g
Fibre: 6.8 g
Sodium: 432 mg

Top 5 Nutrients

(% DV*)
Calcium: 18 % / 196 mg
Folate: 55 %
Vitamin A: 39 %
Vitamin B12: 29 %
Vitamin D: 30 %