Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(550 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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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 :)

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.

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.

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