Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(535 ratings)

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Cooking time

Prep: 10 mins Cook: 15 mins

Skill level

Easy

Servings

Serves 4

A delicious, spicy blend, packed full of iron and low fat to boot. It's ready in under half an hour or can be made in a slow cooker

Nutrition and extra info

Additional info

  • To make dairy-free, see 'try' below
  • Vegetarian
  • Dairy-free
Nutrition info

Nutrition

kcalories
238
protein
11g
carbs
34g
fat
7g
saturates
1g
fibre
5g
sugar
0g
salt
0.25g

Ingredients

  • 2 tsp cumin seeds
  • pinch chilli flakes
  • 2 tbsp olive oil
  • 600g carrots, washed and coarsely grated (no need to peel)
  • 140g split red lentils
  • 1l hot vegetable stock (from a cube is fine)
  • 125ml milk
  • plain yogurt and naan bread, to serve

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Method

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

Recipe from Good Food magazine, October 2005

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Comments

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jfowles's picture
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First time of making this today and it was goooooood. Added a little more chilli and some chick peas after it had been blitzed in the blender. Served with a warm crusty baguette and it went down a treat:)

alison_sampson1's picture

As I follow the 5 2 diet i omitted the oil (about 240 calories) and it seems fine although not tried it yet.....can you tell me is the calorie count per portion or for whole amount as its not clear....thank you

pippa154's picture
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Made this soup yesterday, it was lovely but I had to add quite a lot more chilli flakes as I couldn't taste any heat. Seasoned with a little salt and plenty of pepper it is delicious, and even better the next day.

koo2710's picture

so good! i used chilli powder instead of flakes and added much less oil. Still great. Easy peasy.

jfindlez's picture
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Delicious, fiery soup. Could work with some more meat/veg and rice served as a curry.
I didn't have cumin seeds/chilli flakes, so just used 1 tsp cumin powder and 1/2 tsp chilli powder. Also added 2 chopped apples- a great twist on an already lovely soup.

Felix90's picture

I'm really surprised that people commented saying this was bland, as I have recently made it and it was far from bland! I added a garlic clove and plenty of salt and it was delicious. Very easy to make in the slow cooker and made my house smell wonderful all afternoon. I added a can of coconut milk instead of normal milk which made the soup really creamy and tasty. Even better warmed up for my lunch today. To those that are coughing after toasting the spices - I think you might be burning them. I only toasted them for a minute or so on a low heat and didn't have this problem, but it still brought out the lovely flavour.

Veronic83's picture

I've added some garlic too and some smoked paprika. It was delicious, you are right.
And to those ones who are burning the spices... Well... I am making it in my multicooker Redmond m110 and it is impossible to burn anything in it. So maybe that's what you should do, 'cause this soup is sooo tasty!

Joannemb71's picture
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I'm not sure if I did something wrong here. As some others have commented, I coughed and spluttered for about twenty minutes after dry frying the cumin and chilli flakes. Perhaps I burnt them? I did adhere to the recipe but this was way too hot for me...my mouth was on fire after eating. Added extra milk but it made little difference. If I make this again I will half the cumin and make sure my pinch of chilli flakes is a modest one! I think I'd have enjoyed it if it hadn't blew my head off..

krazykaylz1989's picture
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I had to try out this recipe due to the high ratings it has received. Tasted delicious and not too spicy which was great. Dry frying the spices really caught the back of my throat and left my coughing for a while! Also grating all the carrots took a while but it was worth it. I will definitely be making it again as it was so quick and cheap to make :)

hleanne19's picture
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Very easy to make and tasted great! Will be making again.

caroline cheshire's picture

Really tasty and easy. Recommended

emma-jane-finnegan's picture
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Choked for about half a day on the aroma of the spices in the air! A delicious soup, but the spice in the air (which lasted for hours after the spices were heated) was a bit too much for me!

TonAli's picture
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You must've burnt the spices. I did the same mistake. Next time I'm going to use lower heat. And I agree, it was delicious!

MummyAbey's picture
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Tasty soup but I've made better ones so for me this was 4 stars. For an equally healthy soup this time of year try roast pumpkin with a sliced chilli and garlic. Much tastier and better texture.

Wisteria Apple Grove's picture

Excellent, very tasty!

Helenhos's picture

Made the soup today, followed recipe and it was very nice.

weegingerfaerie's picture
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Very simple and very tasty, both my 4 and 2 year old agree :)

gardener2's picture

I am a man who likes when cooking to be unfettered by exactitudes, although sometimes necessary, I know. I liked this recipe as together with the comments from other contributers I felt that you could personalise it in so many ways by different bases, vegetables and "bulking ingredients". Yet to be tasted but cooling in the pan and smells divine!

cinderellie's picture
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This is a good recipe but I added some extra things for flavour and nutrition: caraway seeds, dried coriander, garlic, onion, tahini and pumpkin seed butter. The last two items I like to add to all my soups, just a little teaspoon improves texture and boosts the protein content. I left out the milk; it wasn't necessary. I didn't have chilli flakes so used a few dashes of tabasco and lots of black pepper. Definitely tastes better when spicy. Oh and I used a knorr lamb stock cube instead of veg stock. Very yummy!

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