Ayurvedic Carrot & Red Lentil Soup (Serves 2)

This nourishing Ayurvedic carrot and red lentil soup is warming, grounding, and easy to digest — making it an ideal meal during seasonal transitions, detox preparation, or anytime your digestion needs extra support.

In Ayurveda, warm, cooked foods help strengthen Agni (digestive fire) and support the body’s natural cleansing processes. This soup is gentle, satisfying, and infused with spices traditionally used to aid digestion and reduce inflammation.

Ingredients

• 2 medium to large carrots, chopped

• 2 cups red lentils

• 3 tbsp oil or ghee

• ½ tsp cumin seeds

• ½ tsp mustard seeds

• ½ inch fresh ginger, finely chopped

• 1–2 tsp turmeric powder

• ½ tsp black pepper

• 1–2 tsp cumin powder

• Salt to taste

• A pinch of brown sugar or jaggery (optional)

• Water (as needed)

• Fresh coriander, chopped (for garnish)

Instructions

1. Boil the chopped carrots in water for 10–15 minutes until soft. Set aside.

2. Soak the red lentils in hot water and set aside.

3. Heat a pan and warm the oil or ghee until hot.

4. Add cumin seeds, mustard seeds, and fresh ginger. Stir gently for about 2 minutes until golden and aromatic.

5. Add the cooked carrots, turmeric, and black pepper. Stir for 5 minutes.

6. Add the soaked red lentils and continue stirring for another 5 minutes.

7. Sprinkle in the cumin powder and cook for 10 minutes, allowing the flavours to blend.

8. Add salt and a small pinch of brown sugar or jaggery to balance the flavours.

9. Add enough water to cover the ingredients, close with a lid, and cook until the red lentils are soft.

10. Once cooked, remove from heat and allow to cool for about 10 minutes.

11. Blend until smooth and creamy.

12. Garnish with freshly chopped coriander and serve warm.

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Ayurvedic Notes

• This soup is especially supportive during late winter and early spring.

• Turmeric, ginger, cumin, and black pepper help stimulate digestion and reduce Ama (toxins).

• Ghee can be used for additional grounding and nourishment, particularly for Vata types.

Enjoy this soup as a light meal, evening dinner, or part of a gentle detox or reset.

For personalised dietary guidance based on your constitution, you’re welcome to book an Ayurvedic consultation via my website.