Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(557 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
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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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doubled74@gmail.com's picture

Really delicious and easy soup. Can't fault it at all, so easy to make.
A tip: if you're going to blend it into oblivion like i did there's no need to grate the carrots, I just threw mine in and blitzed until smooth. Gorgeous soup.

ames27's picture
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Super cheap, easy to make, healthy and delicious :-). Followed the recipe pretty much except used slightly less carrot as didn't have enough.
I will definitely be making again!

natjustin's picture

Fantastic!
So quick. So simple. So delicious.
Wonderful recipe.
Served with chopped coriander leaves and a squeeze of lemon this went to another level.
Didn't need the milk, just went with 1500 ml of stock instead.
Yum scrum. Will be making this one again and again.

suzlovescake's picture
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Tasty soup, will make this again. Used the slow cooker recipe from the tips, and it took another hour than suggested for the lentils to soften. Excluded the olive oil from the recipe to make it extra healthy.

shionuk's picture
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This is a great recipe. Lentils are cheap and a good source nutrition so its super healthy. I would recommend the food processor option if you have one as it turns it into a smooth soup for you.

pippa154's picture
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This is a lovely tasty soup, on the second time I made this I used only 500g of carrots as 600g was just a bit too carroty for me, and I doubled the amount of chilli flakes as I like it nice and hot!

Ezabella's picture
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Just made this as it looked quick and easy and it really was! I didn't have cumin seeds so added a little extra chilli flakes and some black pepper. Left out the milk by accident but wasn't needed as tasted amazing with a small dollop of sour cream to serve. Will definitely be making it again :)

BoBo's picture
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I used ground cumin, just a teaspoon but the flavour and taste really came through still. I did not add any milk, but the soup came out too thick, so will do next time. My husband thought it would be quite nice with chicken as it tasted almost like a curry to him :)

hellomargie's picture

This was really delicious! I added some grated ginger, chopped green onion, and used fresh red chilli instead of the flakes when simmering. It was done in no time! Will make again, especially on a rainy evening with some buttered toast :)

FranBanana's picture
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I have never managed to get my spices to 'jump around' in the pan (any tips?) but they release their aromas nicely, and the soup is delicious nonetheless. I add a bit more spice than suggested, and leave out the oil as I really don't think it's necessary. A Saturday lunch favourite!

nikita78's picture
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gorgeous soup!! really healthy, warming and filling! left out the oil and the milk. added extra chilli as I like my food with a bit of a kick! give it a go you will not be disappointed! this is far from bland as other comments suggested!

anne55's picture

i love this soup as many other say it is so easy to make and so yummy. It is a soup I make regularly. I add a small pot of single cream which just makes it a bit more creamy and even more yummy.

deedeeandme's picture

Quick, easy and satisfying soup. Left out the chilli flakes because of my young daughter but then added to mine afterwards when ready to eat. Next time I'll try this in the slow cooker.

willow135's picture
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Oh my goodness, this is SO EASY and totally delicious! I didn't fancy grating so many carrots, so just chopped them into small pieces and simmered it for an extra 5 minutes. Yum :-)

kazla77's picture
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We really enjoyed this agree the recipe is a good base to adapt. I used half the main ingredients kept the cumin seeds the same and used 3 pitches chilli flakes as we like spice and left them all in. I substituted milk with more water as wanted to keep it dairy free! Also left out the oil and added about 1tbsp garlic granules.

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.

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