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



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


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  • 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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  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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thegoodsoldier's picture
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I have made this soup several times and it is perfect when you don't have a lot of time.
It is tasty but not very filling in my opinion so you'll need to add something to it.

LadyEmily's picture

Super easy, super healthly and super delicious! In my opinion, no need for milk or yoghurt – plus it will keep longer in the fridge without!

Carolyn1979's picture

This soup was good. We'll keep the recipe. The shredded carrot seems to give it a "fuller" texture more than if it had just been only chopped carrots in a watery soup. I used a vegetarian stock cube. I didn't have yogurt and I probably didn't have enough cumin but it tasted just fine. I like how easy the recipe is. We ate it with freshly-baked bread. I was surprised when I brought the soup to a boil and it the soup foamed up, slipped out from under the lid, down the sides and onto the stove burner! Next time I might try coconut oil instead of olive oil. Thank you.

EllieMarianna's picture

Really tasty, everyone loved it!

love2cook1's picture

Lovely I left the milk out in mine don' like the thought of it in my soup still came out lovely and thick after i put it in the blender yummy

villaval's picture
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That was meant to be 5 stars!

villaval's picture
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So simple to make, so few ingredients, couldn't believe it was so tasty.

toothfairy79's picture

I made this today and it's really easy and very tasty. I forgot to add the milk though, I can't see it making a lot of difference to be honest.
I have made two batches so I have some in the freezer.

SpicyNoodle333's picture
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lovely nutritional soup, love the scent of the cumin & chilli toasting on the pan,
beautiful flavours, really nice to have on a cold evening with some nice crispy rolls!

alexandliz's picture

Simplified version of this recipe;

600g of carrots, topped and blitzed - tip in to sauce pan.
130g of red split lentils - tip in to sauce pan and mix through.
1L of vegetable stock from 2 Knorr veg stock cubes (or equiv) - plus 1.5 teaspoons of Schwartz 7 Thai Spice (or equiv) make this up in the food processor to get the last bits of carrot out..! Pour and mix in to sauce pan. Bring to boil, simmer with lid off for 15-20 minutes.
No milk, no cumin seeds, no olive oil (calories), no chilli flakes required.
Easier, quicker, healthier. 46 cal per 100g. Makes 1.5kg. :-)

cooksAlot's picture

This was so nice. Very easy to make and tasted delicious. One of the best soups we have ever had before.

Butterhandbag's picture

Really tasty soup, even converted my partner who doesn't normally eat soup. Easy, healthy and a great winter warmer. Especially delicious served with nan bread

judesb's picture

Try adding some coconut milk - it's wonderful!

toothfairy79's picture

I am certainly going to this idea.

woodie1234's picture

This soup is very tasty. Did pop in a pinch of Tumeric, a hint from another recipe follower! Will definitely make again!

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cebbage's picture

Cheap, straightforward ingredients, healthy, quick and easy - couldn't be better! The second time I made this I added a good handful of coriander seeds along with the cumin, and a bit of chili powder. I omitted the milk and added a good squirt of tomato puree (about 1/3 tube), which I think greatly improved the flavour. It really is a wonderful soup.

qas5saq's picture

A winner! I used a bunch of fresh coriander instead of the seeds, and cut the carrots into chunks. Didn't bother with the yoghurt. Still yummy!

millimoomoo's picture

This is so simple to make and really delicious. I've made it lots of times already this winter. I use my food processor to grate the carrot, could not be bothered to grate or chop myself. I don't adapt the recipe at all, find it very tasty just the way it is.

subido's picture

This soup is delicious. I chop the carrots rather than grate them. You would never think it was so easy to make.

Bigspottedcat's picture

I blitzed in some fresh parsley at the end. Its quick and easy




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