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Gluten-Free Roasted Carrot and Red Lentil Soup with Harissa

Name: Gluten-Free Roasted Carrot and Red Lentil Soup with Harissa
Yield: 6 servings
Cuisine: North African-inspired
Ingredients: 1 lb (about 5-6 medium) carrots, peeled and cut into chunks; 1 tablespoon olive oil, plus a little for cooking the onion; 1 medium onion, diced; 3 garlic cloves, minced; 1-inch piece fresh ginger, grated; 1 tbsp tomato paste; 1 1/2 tsp ground cumin; 1 tsp smoked paprika; 1 tsp ground coriander; 1/2 tsp turmeric; 1/2 tsp ground cinnamon; 1 tbsp harissa paste (adjust to taste); 1 cup red lentils, rinsed; 4 cups vegetable broth (gluten-free certified); 1 cup water; Salt and freshly ground black pepper, to taste; Juice of 1 lemon; Fresh cilantro or parsley, chopped, for garnish; a drizzle of extra virgin olive oil or coconut yogurt for serving

By Freeflourish Editorial TeamPublished Apr 17, 2026 | Updated Oct 20, 2026

North African-inspired Under review glutenfreedairyfreecomfortfoodfamilyfriendlyeasyappetizermealprep

Roasted carrots and red lentils simmered with harissa, ginger and spices, then blended to the desired texture.

Gluten-Free Roasted Carrot and Red Lentil Soup with Harissa

Prep Under review

Cook Under review

Total Under review

Servings 6

Difficulty easy

Cuisine North African-inspired

Ingredients

Servings 6

1 lb (about 5-6 medium) carrots, peeled and cut into chunks
1 tablespoon olive oil, plus a little for cooking the onion
1 medium onion, diced
3 garlic cloves, minced
1-inch piece fresh ginger, grated
1 tbsp tomato paste
1 1/2 tsp ground cumin
1 tsp smoked paprika
1 tsp ground coriander
1/2 tsp turmeric
1/2 tsp ground cinnamon
1 tbsp harissa paste (adjust to taste)
1 cup red lentils, rinsed
4 cups vegetable broth (gluten-free certified)
1 cup water
Salt and freshly ground black pepper, to taste
Juice of 1 lemon
Fresh cilantro or parsley, chopped, for garnish
Optional
a drizzle of extra virgin olive oil or coconut yogurt for serving

FreeFlourish gluten-free roasted carrot and red lentil soup with harissa ingredients

Instructions

Preheat your oven to 425 degrees F. Toss the carrot chunks with olive oil and a pinch of salt on a baking sheet.
Roast the carrots for 25 minutes or until tender and caramelized at the edges. Remove from oven and set aside.
While the carrots roast, heat a little olive oil in the soup pot and cook the onion over medium heat for about 5 minutes until translucent.
Add the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.
Stir in tomato paste, cumin, smoked paprika, coriander, turmeric, cinnamon, and harissa paste. Cook for 1-2 minutes to bloom the spices.
Add the rinsed red lentils, roasted carrots, vegetable broth, and water to the pot. Stir well to combine.
Bring the mixture to a boil, then reduce heat to low and simmer uncovered for 20-25 minutes, or until the lentils are soft and the soup has thickened.
Season with salt and black pepper to taste. Stir in fresh lemon juice to brighten flavors.
Use an immersion blender to puree the soup partially or fully, depending on your preferred texture. Alternatively, transfer half the soup to a blender, pulse, and return to pot.
Reheat gently if needed. Serve topped with chopped cilantro or parsley and the optional olive oil or coconut yogurt drizzle.
Store in airtight containers for up to 4 days in the refrigerator. This soup freezes well for up to 3 months. When reheating from frozen, stir well to restore texture.

FreeFlourish roasted carrot and red lentil soup with harissa finished dish

Tips

Allergen Overlap Note

Check every packaged ingredient for certified gluten-free status, especially spices, broths, sauces, seed products, and baking staples. Use clean prep surfaces, dedicated utensils, and fresh parchment or cookware when preparing roasted carrot and red lentil soup with harissa for someone with celiac disease.

Texture Expectations

The soup should be velvety and thick enough to coat a spoon, with red lentils blended into the roasted carrots. Add broth gradually while blending so the final texture stays creamy rather than watery.

Dining With Non-GF Family Note

Serve the soup with a clean ladle and keep any bread or crackers in a separate basket. Offer harissa or coconut yogurt on the side so gluten-free eaters can control toppings without shared crumbs.

Timing note

Allow for preparation and preheating, about 25 minutes roasting, bringing to a boil, 20-25 minutes simmering and blending. Aromatics can cook while the carrots roast.

Ingredients

Use labeled gluten-free broth and packaged ingredients. Ingredient changes can alter cooking time and texture.

Storage

Refrigerate promptly in covered containers for up to 4 days. Reheat leftovers to 165°F (74°C).

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Gluten-Free Roasted Carrot and Red Lentil Soup with Harissa

Recipe Details

Ingredients

Instructions