Carrot, Ginger, and Lentil Soup with Crispy Pita

This spiced carrot and lentil soup features carrots, red lentils, tahini paste, and warm spices that simmer and blend into a velvety smooth texture.
5 from 1 vote

This is a lovely spiced carrot, ginger & lentil soup served alongside crispy za'atar pita chips. Carrots, red lentils, tahini paste, and warm spices simmer until tender, then get pureed into a velvety smooth texture. For more tasty lentil recipes, try my lentil pot pie, turkey lentil soup, masoor dal tadka, or barley lentil soup.

A bowl of soup decorated with yogurt sauce and herbs and a bowl of pita chips in the background.
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A few months ago, I came across a Moroccan-inspired butternut squash and red lentil soup recipe from BBC Good Food. It was a chilly day, and I was looking for something nourishing and cozy for my dinner that evening. I enjoyed the recipe but made a few tweaks over the next few weeks based on what I had at home and what flavors I was looking for; I loved the idea of adding lentils and warming spices for a more substantial meal.

I subbed carrots for squash, because I always end up with extra carrots and minimal ideas on what to do with them. It's a simple yet filling vegetarian (and vegan-friendly) recipe, perfect for soup season, and packed with 9 grams of fiber per serving!

Ingredient Notes

Ingredients laid out to make carrot lentil soup.

Red lentils: Red lentils are a great plant-based protein, and they break down into a soupy texture so they'll blend easily into the soup. Do not use green or brown lentils, as they will be too firm. Check out my article on FoodRepublic for more details on lentil storage.

Garam masala: I keep garam masala on hand at all times for soups, curries, and roasted veggies like my spiced roasted squash with labneh and lentils.

You can also try another warming spice blend, like baharat or ras al hanout. For more tips on cooking with spices, check out my Guide to Essential Indian Spices.

Pita: Be sure to use a store-bought thin pita with pockets, like Joseph's brand. Thicker, fluffier bread won't crisp up evenly.

TIP: For a fully vegan option, use vegan butter and a plant-based yogurt.

For a full list of ingredients and quantities, please refer to the recipe card.

How to Make This Soup

Brown butter in a dutch oven with a wooden spoon.

Step 1: In a large pot or dutch oven, melt butter over medium heat. Once melted, continue cooking until the butter turns golden and brown bits begin surfacing on the bottom of the pan.

Carrots, garlic, and onion sauteed in a large dutch oven with a wooden spoon.

Step 2: Sauté onion, ginger, garlic, and carrots for 8 - 10 minutes until softened and lightly golden brown. Stir in the garam masala and red chili flakes.

Carrots and lentils sitting atop a wooden spoon in a brothy mixture in a dutch oven.

Step 3: Add the red lentils, vegetable stock, and a big pinch of salt and black pepper. Bring to a boil over medium-high heat, then reduce to medium-low heat and simmer until tender, about 25 minutes.

Carrots in a brown liquid sitting inside a large blender.

Step 4: Transfer soup mixture to a high-powered stand blender. Stir in the tahini paste and 1 tablespoon of apple cider vinegar. Remove the small cap from the blender's lid and cover the opening with a kitchen towel to safely release steam.

A creamy orange puree with bubbles in a large blender.

Step 5: Initiate the blending process at a low speed, slowly increasing the speed in stages to prevent splashing. Blend until completely smooth. Season to taste with salt and pepper. If desired, add another splash of vinegar.

Pita wedges tossed with spices in a white bowl.

Step 6: Split each pita into six wedges, then toss to coat with olive oil, and za'atar. If needed, you can add a sprinkle of salt.

Pita wedges coated with spices laid on a golden baking sheet.

Step 7: Arrange on a baking sheet and bake for 5 minutes.

Cooked pita wedges laid out on a small baking sheet.

Step 8: Flip and bake for another 2 - 5 minutes until brown and crispy on both sides. Cool to room temperature.

Serve warm with a dollop of greek yogurt, fresh herbs, and pita chips. Enjoy!

Tips

  • For the creamiest soup, make sure to use a high-speed blender. An immersion blender may not be powerful enough to puree the carrots into a super velvety texture.
  • If the soup is too thick, you can add a splash of water for a thinner consistency.
  • If you'd like to change things up, feel free to use your favorite spices in place of the garam masala!

Recipe FAQs

Can you freeze lentil and carrot soup?

Yes, you can freeze the soup in large freezer-safe Ziploc bags for up to 3 months. Thaw it in the fridge overnight, then reheat on the stove until hot.

How do I make this soup extra creamy?

You'll get a creamy texture from the lentils and tahini, but you can also replace a cup of the broth with full-fat coconut milk for additional richness.

How do I prevent my soup from tasting bland?

Make sure to use the freshest ingredients you can. Fresh spices are important. Also, a good quality vegetable broth, whether homemade or store-bought, will add a lot of flavor. I recommend Better than Bouillon's vegetable bases; however, I'll typically only use 1 to 1 ½ teaspoons bouillon paste so that I can control the salt levels in the rest of the recipe.

What can I use instead of tahini?

You can use cashew butter, or just omit it altogether.

Did you try this recipe?

I would love to hear your feedback! Be sure to rate the recipe and leave a comment below.

For even more cozy recipes, be sure to subscribe to my newsletter.

Happy eating! Love, Karishma

Update: Recipe updated 1/30/2025 to reduce the amount of garam masala from 1 ½ teaspoons to ¾ teaspoon. When re-testing this recipe with a different brand of the spice blend, I found it a bit too strong. Feel free to adjust to your liking.

The Recipe
A bowl of soup decorated with a ring of yogurt sauce, herbs, and zaatar spices.

Carrot Lentil Soup

5 from 1 vote
A creamy carrot and lentil soup served alongside homemade crispy za'atar pita chips.
Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Yields 4 servings

Ingredients 

  • 2 tablespoons unsalted butter
  • 2 garlic cloves, crushed
  • 1 2-inch piece of ginger, peeled and chopped
  • 1 yellow onion, chopped
  • 1 pound carrots, scrubbed, and sliced into ¼-inch rounds
  • Salt and pepper
  • ¾ teaspoon garam masala, plus more if desired
  • ¼ teaspoon red chili flakes
  • 4 cups low-sodium vegetable broth
  • cup dried red lentils, rinsed and drained
  • 2 slices thin pita bread with pockets*
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon za'atar
  • 1 - 2 tablespoons apple cider vinegar
  • 2 tablespoons tahini paste
  • 2 tablespoons Greek yogurt
  • ¼ cup fresh parsley, or cilantro | minced

Instructions

  • Set a rack in the middle of the oven and preheat to 425℉ / 218℃.
  • Saute the aromatics: Set a large dutch oven over medium heat and melt 2 tablespoons unsalted butter.
    Brown the butter; allow the butter to gently sizzle and foam until it turns golden brown, and brown bits begin to form at the bottom of the pan, about 2 minutes.
    Immediately add in 2 garlic cloves (crushed), 1 2-inch piece of ginger (chopped), 1 yellow onion (chopped), 1 pound carrots (scrubbed and sliced into ¼-inch rounds), and a big pinch of salt and pepper. Saute for 8 - 10 minutes until vegetables begin to soften and turn golden brown.
  • Simmer: Stir in ¾ teaspoon garam masala and ¼ teaspoon red chili flakes.
    Add 4 cups low-sodium vegetable broth and ⅓ cup dried red lentils. Give the mixture a big pinch of salt and pepper. Cover and bring to a boil, then reduce and simmer, uncovered, for 25 - 30 minutes until the carrots and lentils are tender.
  • Make the pita chips: Meanwhile, make the pita chips. Slice each pita into six wedges.
    Toss wedges with 2 tablespoons extra-virgin olive oil and 1 tablespoon za'atar. Transfer to a sheet pan, and bake for 5 minutes, then flip wedges and bake for another 2 - 5 minutes until golden brown and crispy. Remove from the oven and cool to room temperature.
    Note: The chips will continue to harden after you remove them from the oven, so it's best to take them out while they're still a bit softer than your liking.
  • Puree the soup: Transfer the soup to a high-powered stand blender. Add 1 tablespoon apple cider vinegar and 2 tablespoons tahini paste. Remove the small cap from the blender's lid and cover the opening with a kitchen towel to safely release steam. Initiate the blending process at a low speed, slowly increasing the speed in stages to prevent splashing and to ensure a consistent puree.
    Continue blending until completely smooth. Season to taste with salt and pepper, and blend in a pinch of extra garam masala or an additional tablespoon of apple cider vinegar if needed. Soup too thick? Add up to 1 cup additional water.
  • Divide soup amongst 4 serving bowls, and dollop with 2 tablespoons Greek yogurt and ¼ cup fresh parsley (minced). Serve with pita chips and enjoy!

Notes

* Pita: Be sure to use a store-bought thin pita bread with pockets, like Joseph's brand. Thicker, fluffier bread won't crisp up evenly.
Vegan version: Use vegan butter and vegan plant-based yogurt!
For the creamiest soup, make sure to use a high-speed blender. An immersion blender may not be powerful enough to puree the carrots into a super velvety texture.
If the soup is too thick, you can add a splash of water for a thinner consistency. 
Leftover soup can be stored in an airtight container for up to 5 days in the fridge. Reheat over the stove on a gentle simmer until warmed through. Pita chips can be stored in an airtight container for 3 - 5 days. 

Nutrition

Calories: 332kcal | Carbohydrates: 42g | Protein: 10g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 238mg | Potassium: 618mg | Fiber: 9g | Sugar: 8g | Vitamin A: 19110IU | Vitamin C: 10mg | Calcium: 98mg | Iron: 2mg

The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

Serving Suggestions

This soup makes a great appetizer on its own, or you can bulk it up for a complete meal.

Smiling cook chopping vegetables.
Welcome! I'm Karishma

I founded the Home Cooking Collective, which offers a diverse collection of cozy, flavorful, small-batch recipes made from scratch. Let's cook together!

Smiling cook chopping vegetables.
Welcome! I'm Karishma

I founded the Home Cooking Collective, which offers a diverse collection of cozy, flavorful, small-batch recipes made from scratch. Let's cook together!

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