Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(603 ratings)

Prep: 10 mins Cook: 15 mins


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

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


  • kcal238
  • fat7g
  • saturates1g
  • carbs34g
  • sugars0g
  • fibre5g
  • protein11g
  • salt0.25g
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  • 2 tsp cumin seeds
  • pinch chilli flakes
  • 2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 600g carrots, washed and coarsely grated (no need to peel)



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 140g split red lentils
  • 1l hot vegetable stock (from a cube is fine)
  • 125ml milk



    One of the most widely used ingredients, milk is often referred to as a complete food. While cow…

  • plain yogurt and naan bread, to serve



    Yogurt is made by adding a number of types of harmless bacteria to milk, causing it to ferment.…


  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.

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Comments (627)

ten-a-penny's picture

I love this soup. I leave out the dairy (as I'm following weight watchers) and add turmeric, ground coriander, fresh ginger, fresh garlic and chilli. Great way to use up that bag of carrots lurking in the veg rack.

katijjane's picture

This is my go-to soup, have made it countless times now! Easy, cheap, filling & healthy (like all soups really) but sooo delicious.

relznik's picture

This soup is SO delicious and SO quick and easy to make. Even my two teenage boys like it. I made it again today and could't be bothered grating the carrots, so I just sliced them REALLY thinly and then decided not to blitz it. Love this - a cheap, healthy and delicous family soup!

johnmcgregor's picture

Made this today and it went down really well with all the family. Kids especially loved it as it was packed with carrots! Simple to make and a very nice soup!

Julia Fay's picture

Made this soup today - it was absolutely delish. I added a white onion, a small piece of ginger and half a fresh chilli, which I fried in the oil until soft before adding the carrots and lentils. I also added a few cardamom pods with the lentils (discarded before blending), a dash of cream and a squeeze of lime juice at the end. It worked really well, an aromatic soup without being too spicy - will definitely be making again!

JoanneMat's picture

Made this soup last night for the first time. I followed the recipe to the T and it was excellent, my partner loved it and took some to work with him for lunch. I would say it is rather thick for me so I add extra water to my bowl - will go nicely with garlic naan bread.

KateB's picture

Made this soup yesterday, I followed the recipe exactly and served it with some crusty tiger french baguette. I can honestly say it was one of the most delicious soups I have ever had! Much to my delight everyone around the table also agreed with this thought! Safe to say I will be making this again within the next few days and many times after that!

trafalgar16's picture

Just made this really lovely, I did add a couple of cardamon pods in, as a soup it's the best lentil soup I have tried, but will defo use this as a curry sauce with either meat or chick peas but use less liquid to make it thicker , it's a lot healthier than using coconut milk xxx

annabellebolton's picture

Definitely better with about 100g fewer carrots.

louokane's picture

Amazing recipe, tasty, lovely consistency. My children love it, you should try it!!

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

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

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

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

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

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

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

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

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!


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