Creamy Red Lentil, Carrot & Apple Soup

A mild, comforting soup that’s also perfect for picky eaters. The sweetness from carrots and apple balances the spices, while red lentils add plant-based protein and make the soup naturally creamy.

Ingredients

1 onion, finely chopped
3 garlic cloves, finely chopped
5 carrots, finely chopped
1 apple, finely chopped
1½ handfuls red lentils
2 tbsp tomato paste
1½ tsp curry powder
¼ tsp garlic powder
Salt to taste
A small splash of vinegar
¼ can coconut milk
optional: a pinch of garam masala or curry powder

Instructions

1. Finely chop the onion, garlic, carrots, and apple.
2. Heat a little oil in a pot and sauté the onion over medium heat until soft.
3. Add the carrots, apple, and garlic and cook for a few minutes, stirring occasionally.
4. Stir in the red lentils and add enough water to cover everything well. Let simmer until the lentils are soft.
5. Add the tomato paste, curry powder, garlic powder, and salt.
6. Blend the soup until creamy but still slightly textured.
7. Stir in the coconut milk and a small splash of vinegar to balance the flavor.
8. Add a pinch of garam masala or curry powder if you like.

For very picky eaters, the soup can also be blended completely smooth until it becomes thick and creamy.

Tip:
If you only need a small amount of coconut milk, like in this recipe, freeze the rest in ice cube trays or silicone muffin molds. Once frozen, store the cubes in a container or freezer bag and simply add one or two to soups, curries, or sauces whenever you need coconut milk. It’s an easy way to prevent waste and always have some on hand.

Want to go deeper?
If you’d like to learn how to integrate these principles step by step into your everyday life — without diets or complicated plans — you’ll find more resources here on the blog and in my free ebook and online course.