Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(598 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:

  • kcal238
  • 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

    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

    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

    Yogurt

    yog-ert

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

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 (623)

kazla77's picture
3.75

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
5

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
5

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
5

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
2.5

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
3.75

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
3.75

Very easy to make and tasted great! Will be making again.

cmidmore's picture

Really tasty and easy. Recommended

emma-jane-finnegan's picture
5

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
5

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
3.75

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
5

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!

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