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)

lizscarboro's picture

Really nice soup - keeps well; add a splash of milk to loosen it if reheating as it thickens up on standing. I did have to cook it for longer than the recipe says, due to the lentils. A bit more chilli next time to give it more of a lift; I would use about half a fresh red one. Otherwise great.

ailie1's picture

Really quick and tasty, great for freezing.

davsav71's picture

This is a great soup, so easy to make and really tasty. My 15 month old loved it (she had two bowlfuls!). Would definitely make again and highly recommend it!

beeeps's picture

Really liked this, low fat and low points on weightwatchers. The lentils help you to stay fuller for longer too.

Perfect to take to work on winter days!

vcrovato's picture

Good healthy soup - I did the moroccan version but next time I will add more harissa paste or some chilli as it was a little bit bland. The flavours really worked well together though.

fionascott's picture

Have made this soup a few times now and today was the first time daughter, fresh home from university, has tasted it and rates it 'as probably the best soup she has ever had' High praise indeed!!

annie0176's picture

Proper comfort food - ideal on a winter's day.

arthurse's picture

Loved this soup! Made a big batch and froze in portions for my lunch f or the week. Its filling, so no need to fill up on bread or rolls along side the soup.

shaunareid's picture

Speedy and so tasty! Made it with coconut milk and it was wickedly rich :)

alexamay's picture

Loved this, so comforting on a wintry day and perfect filling for lunch.

zoe7284's picture

Fairly good. I can't help thinking it needs a little something more.

GVB's picture

I made this yesterday and it was very quick and simple. The soup came out nice and smooth but I had to add another pint of stock because it was so thick you could have cut it with a knife... and I like thick soups! The texture was nice and smooth but the spices didn't really work for me, although my tasters liked it. I would probably make this again, but only occasionally to ring the changes of the honeyed carrot soup rather than as a staple.

jhessey's picture

I made this today. It's delicious! It's warming on a cold day and great knowing you're eating something that's doing you good.

carolpwilson's picture

Really good soup for a cold winters day. I didn't have any yoghurt so used creme fraiche instead but didn't change anything else. Found it need quite a lot of blitzing witha stick blender to get it really smooth but it was well worth the effort as it was delicious.

coramsfield's picture

Substituted sweet potatos for the carrots and it was excellent.

clareyb's picture

The easiest soup recipe ever - perfect for chilly winter days like today :-p yum

zoemcc's picture

Nice and easy soup to make, although I added extra chill flakes for a bit more kick. Goes well topped with goats cheese.

c6sno52's picture

This soup is really good. Added a little more chilli flakes & cumin seeds. I liked the consistency of the soup - thickness just right. Have made it a couple of times and will definately make it again. So easy to make. I chopped up the carrot into small cubes rather than grate it.

hubbahubster's picture

Just awful. Don't know why – I followed the recipe, but it didn't come out as smooth as in the picture despite plenty of blitzing, and it actually made me feel sick when I ate it! Threw the whole batch away, won't be making again.


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