Protein Rich Soup – Carrot Ginger with Lentils

I cook vegan almost every night (even though I am not vegan by definition). You’ll never see me use frozen “protein” substitutes or anything made with soy isolates. I have realized overtime that in order for companies to make those types of products, they truly denature the protein you want to get into your body in the first place. Let’s take a look at Trader Joe’s Masala Burger, one of the cleanest burgers out there.

Ingredients: Potatoes, canola oil, carrots, green beans, water, bread crumbs (wheat flour, sugar, yeast, salt), bell peppers, onions, corn, salt, green peppers, sugar, ginger, cellulose gum, spices, citric acid, turmeric, mustard seeds.

There are three ingredients which are questionable in my mind even before realizing the product is obviously not organic…

  1. Cellulose gum – Made from indigestible wood that is added because they want to increase the fiber and lower the fat content in the burger, however, they are really adding it because it is cheaper to use than real food. Boo!
  2. Spices – What spices? Aren’t ginger, turmeric, and mustard seeds spices? Why are they not listing the rest? Luckily putting the word “spices” on a list means it can’t be a chemical made flavor. Thank goodness for that, but there could be other ingredients they are hiding and we’ll never know.
  3. Citric acid – This is not just lemon juice, like you would think – but this is a industrial man made product via corn (likely genetically modified) not citrus fruits and can make the body more acidic vs. alkaline. When this denatured preservative is consumed it makes the body primed for disease.

Now see why I don’t buy these types of products? – Even one of the best has questionable ingredients. You have a choice on what you bring into your home, what you cook and what you eat. Remember this every single day.

So how do I get my protein? Mainly through nuts, seeds, high quality whey and hemp protein powders, and by making soup like this!

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My husband and I ate this Carrot Ginger Lentil soup 3 nights in a row last week. What? 3 days in a row? Yes it was that good. The sweetness of the carrots, married with the spiciness of the ginger and creaminess of the beans…so freaking yummy.

This soup is so supremely satisfying because each serving contains a serving of lentils which is packed with protein and fiber. This is my favorite part of this soup – because most carrot ginger soup recipes don’t really add a protein component or they add stuff that just isn’t necessary like butter, cheese, milk or cream. Did you know one serving of lentils has 18 grams of protein!? This is just crazy for a bean. Plus, beans are super duper cheap when you buy them from the dry bulk section of your grocery store.

This recipe is just perfect to make on a Sunday like today and to have throughout the week.

Hope you enjoy this as much as we did!

5.0 from 7 reviews
Food Babe's Protein Rich Carrot Ginger Lentil Soup
Prep time
Cook time
Total time
Serves: 6
  • 1 and ½ cups yellow split lentils soaked for at least 8 hours or overnight
  • 2 tsp coconut oil
  • 1 large onion diced
  • 1 pound or 6 large carrots diced
  • 2 cloves of garlic minced
  • 2 inches of ginger minced (an inch more if you really like ginger)
  • 1 tsp cinnamon
  • ⅛ cup maple syrup or about 3 tablespoons
  • 1 bay leaf (optional)
  • 4 cups vegetable stock
  • 2 cups water
  • salt and black pepper to taste
  1. Soak yellow lentils for at least 8 hours or overnight
  2. In a large pot, heat coconut oil on medium
  3. Sautee onions and carrots for about 5 mins
  4. Next add ginger, garlic and cinnamon and cook another 2-3 minutes
  5. Add all other ingredients including the soaked lentils, bring to a boil and then reduce heat and simmer for at least 30 mins
  6. Before pureeing make sure lentils are soft but still intact – if they are still hard, simmer for another 10 mins or so
  7. Remove bay leaf, then puree soup in batches using a blender or directly in the pot using a hand blender
  8. Serve immediately
It’s hearty and satisfying and goes perfectly with a nice raw green salad. ***Please buy all organic ingredients if possible***


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Got questions about the recipe or about my food philosophy? Leave me a comment here or come visit me on my Facebook Fan Page. And if you know someone who could use a delicious meatless soup recipe with lots of protein, please share this with them. Who knows? They might make you some. 

Food Babe

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P.S. Why yes – don’t even think twice. Of course that is an organic candy cane I am holding


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64 Responses to “Protein Rich Soup – Carrot Ginger with Lentils”

  1. Veena

    Your lentil picture looks more like yellow split peas! I would love to try the soup!!


  2. Debbie @ Easy Natural Food

    I didn’t know that about citric acid – I use canned tomatoes sometimes, and they usually have citric acid :( Your soup looks yummy! I’m hosting a weekly blog carnival specifically for soups, stocks and chowders, every Sunday! I would love it if you would come over and post this recipe. Here’s a link with more information:

    I hope to see you there!

    • Scott (to Debbie @ Easy Natural Food)

      Canned food will likely have traces of aluminium and/or BPA from the can lining. Also according to Dr. Mercola the pectin in canned/bottled fruit and vegetables breaks down to form formaldehyde. It seems nature only wants us to eat fresh food! It’s a difficult maze trying to make the right choices :\

  3. Yella

    I made this the other day with yellow split peas and it was absolutely delicious! A great soup for those cold and gloomy winter days :)

    • Food Babe (to Yella)

      Daniella – Awesome! So happy you liked it. I need to make some more of this soon – it’s chilly here! Maybe tonight :)

    • Heide Swartz (to Yella)

      Do you have to use Coconut oil can you substitute ? Also, my yellow Lentils have 7 grams of protein, is their type of yellow lentil with more protein.

      • Food Babe (to Heide Swartz)

        Yes – different lentils have amounts of protein. Yes you can sub – olive oil or even butter would work. Good luck!

  4. Marcia

    I love hot soup – even in the summer. I just made this (modified based on what I had available in the house) and brightened it up at the end with some lemon juice. It’s great!

  5. Jason

    I used honey instead of maple syrup – when you don’t eat wheat, it kills the need for pancakes/waffles etc so no syrup. Just as good!

  6. Liz

    Do black lentils work the same?

  7. Heide Swartz

    Which yellow lentils do you use, that has 18 grams of protein.

    • Assistant to Food Babe (Krista) (to Heide Swartz)

      She used yellow split lentils for this recipe

      • Vonnie (to Assistant to Food Babe (Krista))

        Did she mean to say yellow split peas? I do have yellow split peas but never heard of yellow “split” lentils. Please advise…..would love to try this tomorrow-Meatless Monday!

      • Assistant to Food Babe (Krista) (to Assistant to Food Babe (Krista))

        She did use yellow split lentils (you can usually find them in bulk section of larger natural food stores) but yellow split peas will work fine too. Hope you love it!!

  8. Eva Maldonado

    Dear Food Babe,

    This soup was sooo amazing…. and that’s saying alot considering I’m pregnant and nothing tastes right to me nowadays!! I was looking at healthy recipes online and luckily my cousin, who’s subscribed to your website, posted something you make to fb; needless to say, after checking it out for myself and making this I will be following your recipes religiously. Thanks so much!!


    Picky Preggo

    • Assistant to Food Babe (Krista) (to Eva Maldonado)

      So glad you liked it!

  9. Andrea

    Hey Foodbabe,

    Are you saying that you don’t eat any fresh tofu? Not even organic? What about organic tempeh?


    • Assistant to Food Babe (Krista) (to Andrea)

      Andrea, she rarely eats tofu but if she does, it must be organic!

  10. Becky

    Made this soup for dinner last night and it came out great – perfect texture and full of flavor! I am a ginger-holic and might have added a bit too much but still delicious! Thanks for the recipe :)

  11. Assistant to Food Babe (Krista)

    No such thing as too much ginger! yum…

  12. Charity Schneeberger

    You don’t peel your ginger?

  13. Laura

    I was at my local whole foods yesterday, but couldn’t find the yellow split lentils. Where do you usually buy this?

    • Assistant to Food Babe (Krista) (to Laura)

      Hi Laura – you can usually find them in the bulk section. You can also yellow split peas if you can’t find them.

  14. Jay

    What type of vegetable stock do you use? If it can’t be homemade…..what brand is my best option or what should I look out for?


  15. Frederic

    OMG I am in love with you website and all your recipes. I loveeeeeee carrots. I so want to try this recipe. quick question from the picture. you do not seem to peel the ginger. is it correct? also can a regular food processor be use to puree the cooked mixture? i do not have an immersion blender but one of those powerful ninja blender.
    Thanks :)

    • Frederic (to Frederic)

      Quick question. i did not find yellow split lentils. i went to a store that has a ton of organic product but they did not have that kind. i found organic green lentils. i hope this work, right?

      • Assistant to Food Babe (Krista) (to Frederic)

        Yes, green lentils should work fine. She does not peel her ginger which is one of the best tips ever. I had never heard anyone say that until Food Babe. Now I never peel mine and it is so much easier to deal with it. A food processor may work but some do not handle liquid well…

      • Frederic (to Assistant to Food Babe (Krista))

        Thank you. This soup is so good. :)

  16. Julie

    Just made this delicious soup in my new pressure cooker. OMG !!! It is soooo delicious. The flavors are outstanding. I used raw honey since I do not have maple syrup. The smell is to die for. Thanks for a great recipe.

  17. ann

    Question: I am looking for high protein soups for my dad who has ALS. He needs his food to be pureed smooth, about the consistency of honey. Do the yellow lentils have any kind of “skin” on them that would still be present after putting it through a Cuisinart?

    • Crystal (to ann)

      I don’t know about the Cuisinart but the yellow lentils didn’t seem to have a skin like you mention. I highly recommend the Vitamix, we bought it for our green smoothies but it also turns soup into velvety perfection as well.

    • Carrie (to ann)

      I second the Vitamix. I’ve been making a roasted vegetable soup for work. I roast tomatoes, cauli, carrots, beets, onions, garlic–kind of whatever I have on hand–you can do turnips, etc. and after they’ve been roasted, I stick them in my vitamix with veg. broth. Has that nice consistency like this soup looks like it has. I don’t know how much protein (you’d probably have to add some grains/beans) my soup has, but with the beets you get a natural sweetness and all I add are salt and pepper besides the garlic. These pureed soups are great for winter–filling and comforting!

  18. Frederic

    I am obsess with this protein soup. 3rd week in a row i am making it and try to do some variation. last week i did a mix of green split peas and green lentil. tasted delicious but color was awful lol. Today i am making it with red split lentils. so I should have a vibrante orangy-red soup :)
    as we say we first eat with our eye so making food pleasing to the eye is as important as making it tasty :)
    Could you share more soup or stew recipe as we go into winter season? maybe crockpot recipe. I use crockpot a lot.
    Thanks foodbabe for all you are doing :)

  19. beachmom

    LOVE this soup. Will definitely make it on a regular basis. Thanks!!

  20. Melissa

    The soup looks delish. I was shocked to read about the citric acid (I mistakenly was thinking “hey’s it’s just gotta be lemon juice right”)

  21. Dawn

    This recipe looks amazing! I do have a question about beans… we bought organic red kidney beans from WF for chili… after soaking them, all the red washed off! Are they dyed? Is this supposed to happen? I’ve usually used canned but since starting following you decided to try the dried beans. Love the candy cane btw…. was able to definitely pick it out with the organic color… have two boxes sitting in my pantry just waiting for Christmas to get closer!

  22. irene

    what is in the picture with the carrots? is it the garlic? — it looks like a lot and also bigger than most — 2 clloves? please let me know — also I substitute pinto beans (pureed) for the lentils — i will now try the lentils? Thanks for the recipe!

  23. Carie

    Looks great! I’m going to try it. Also, could you please attach a link showing the factual information you sited about citric acid? I know someone that adds it to so many things because she says it keeps fruit fresher longer. I always cringe when she does it, as she claims it’s completely safe. I would love to show her something factual, rather than just saying it’s bad. Thank you!

  24. Scott

    Hi Vani,

    Thanks for the article and recipe, I will try this sometime! Citric acid has been on my radar recently and after this I think I’m going to kick it to the curb too. There is not much left in the supermarket for me these days as it is lol, which is a disturbing reflection of how wrong our society is.

    Be well :)

  25. John Meng

    I’ve been getting the Carrot – Ginger soup-in-a-box from Trader Joe’s. I usually add lentils and rice prepared together in my rice cooker. It’s delicious and easy. But – Can’t wait to make this recipe.

    Lentil question – One of the things I love about lentils is that they cook so quickly. Or? Have I not been cooking them correctly? Food Babe soaks hers for 8 hours, I have never soaked mine. Hmm?

    Thanks for all the great work that you guys are doing!

  26. iga

    That soup looks so good but I never eat lentils or beans. I think I could add some organic chicken to it? Anyway, one more thing about TJ ready-to-eat meals: RUN whenever you see “canola oil” on the ingredient list. Hugs, babe!

  27. chris

    back to the beaver butt thing,here’s my dumb ? of the day. when I see natural flavor is it always the dreaded butt thing ?

  28. dewluca

    I love carrot soup and this sounds like a great way to add protein to it! . . . though I might use those tiny red lentils that don’t need to be soaked and cook up quick (20 minutes).
    Also, thanks for alerting people to the citric acid issue. I have a corn allergy and am always having to tell people that if they think their meal is “corn-free” they need to check for: citric acid, “spices”, and “natural flavoring” . . . all of which are often derived from corn (and most likely GMO corn).

    Thanks again!

  29. Vonnie

    Did anyone actually find yellow split lentils or did she mean yellow split “peas”?
    Thanks! I have yellow split peas but never heard of “split lentils”. Sounds good!

  30. Sharlinda Haight

    Could you make in a crock pot and then puree when you get home?

  31. Jeri

    Yes, could you please clarify yellow “split lentils” vs. “split peas”. I believe the flavor is different and I couldn’t find “split lentils” anywhere – even on-line, there’s much confusion. Do you use yellow split peas or yellow lentils? Thanks!

  32. Om2L

    I think yellow lentils are typically sold as chana dal. I looked in several stores and could not find organic ones, so I bought organic red lentils.

    I’m making this tonight (I think I’ll leave out or cut back on the maple syrup and cinnamon)- interested to hear more about the unpeeled ginger.

  33. M Ward

    This is great stuff. I am living in Saudi Arabia, and while I can’t say all the food is organic, the way these ingredients cook up is delicious.


  34. DeannaB

    This soup is amazing! It is a wonderful balance if sweet and heat! I left out the cinnamon and increased the ginger :)

  35. Janice Hansen

    This soup is fantastic! I made it with organic red lentils and added a dash of nutmeg.

  36. Merry

    I don’t know about your feelings on mushrooms, but they make a really easy veggie stock. You only need to simmer dried ones for an hour or so. It tastes really savory, especially if you add a bit of miso. I try to avoid canned stock and bouillon cubes, so I’m curious if other people are using homemade alternatives.
    Anyway, the recipe looks great!

  37. Noelia

    Yum! Making this soup again. Can’t get enough!

  38. Misty

    I just tried this soup made with yellow split peas (I live in a rural area that doesn’t carry yellow lentils) and it is really amazing! Will have to order some yellow lentils for next time, but I plan to have this for lunch at work all week. Thanks for sharing!

  39. Melissa French, The More With Less Mom

    I linked to this recipe in my March Real Food Monthly Meal Plan. This is a good way to get a lot of flavor for not a lot of money.

  40. Phoenix

    I tried this with brown lentils as I couldn’t find yellow and it turned out very tasty. Just not the same lovely color as Food Babe’s is.

  41. Della

    I make this almost identical but with the red lentils, sweet potatoes, ginger and sauteed onions. Its delish and doesnt need anything but salt and pepper.

  42. Marissa

    Can you use chicken stock to replace vegetable stock?


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