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Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(583 ratings)

Prep: 10 mins Cook: 15 mins

Easy

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

Nutrition

  • kcalories238
  • fat7g
  • saturates1g
  • carbs34g
  • sugars0g
  • fibre5g
  • protein11g
  • salt0.25g
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Ingredients

  • 2 tsp cumin seeds
  • pinch chilli flakes
  • 2 tbsp 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)

    Carrot

    ka-rot

    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

    Milk

    mill-k

    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

    yog-ert

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

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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.

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Comments, questions and tips

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Comments (615)

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.

cmidmore'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!

eclectikat's picture
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I make this all the time as it's an easy go-to recipe. I don't measure the cumin seeds and chilli flakes, just chuck a load in. The extra is nice for sprinkling on other meals too. I leave out the milk too as I think it's unnecessary. The soup has a lovely thick and creamy texture because of the lentils and doesn't need milk or substitutes to make it creamier in my opinion. To the people reading the comments about it being bland and needing tweaking, I would disagree. I don't think it's bland at all, and doesn't need anything else. Follow the recipe as it is and you will not be disappointed (don't forget the cumin seeds and chilli flakes!)

poldweia's picture
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Oh dear. I don't know what I did wrong, but I ended up with a big pan full of blandness. I won't make this again.

Rushmoore's picture
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This was incredible! Lovely and Creamy. I used Oat milk instead of Ordinary milk and skipped the yogurt as I am lactose Intolerant and it still tasted amazing. Loved it! Will be making again and again

esile's picture

So Good! I altered the recipe a little after reading other comments (thank you). I doubled the lentils, added a leek, left out the oil, added 400ml of coconut milk instead of milk (the extra liquid balancing out the extra lentils), and threw in some curry powder, cardamom, and turmeric with the other spices. I only blended half the soup, and it has a great consistency and texture. Definitely a substantial meal.

weygantg's picture
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This is a good basic builder recipe. I had to spice it up quite a bit though for my tastes and added extra chili flakes, garlic, onion (as other reviews mentioned) and extra cumin powder in addition to the seeds. I did add about ¼ tsp. of all spice too. Great basic recipe you can mix and match according to your tastes. I thought the yogurt added a special layer of flavor so for those of you on the fence to try the yogurt or not … I say go for it!

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!

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