Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(556 ratings)

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Cooking time

Prep: 10 mins Cook: 15 mins

Skill level

Easy

Servings

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

Nutrition

kcalories
238
protein
11g
carbs
34g
fat
7g
saturates
1g
fibre
5g
sugar
0g
salt
0.25g
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Ingredients

  • 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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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.

Recipe from Good Food magazine, October 2005

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Comments

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mrsweebri's picture
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Not really spicy, but very filling and tasty all the same.

clairedallimore's picture
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I just made this soup using extra cumin and chilli and with coconut milk instead of milk- wow amazing, didn't expect it to be so tasty. I made a double amount so I can freeze it for work and I'm glad because I don't think it will be around long. Easy-peasy to cook too, well worth all the grating!

jodieblack's picture
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this is a fantastic winter soup. didn't add the cream or have it with naan bread but is so delicious will be a favourite over the cold months!

tellybwmbas's picture
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Yes!

tellybwmbas's picture
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I used onion and garlic in this as well as home made harissa paste, which I'd just made a batch of, and it was superduper!!!

shomakundu's picture

Easy to make and you don't need many ingredients. I made this when i hardly had anything left in the cupboards. I added too many cumin seeds so next time i'll put in 1 and 1/2tsps of cumin.

mumbean's picture
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I substituted the cumin and chilli for 3 heaped teaspoons of harissa paste, heated gently for a few mins before adding carrots etc.. I also omitted the oil as there is oil in the paste. Delicious, spicy and filling. :-)

jojams's picture
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great simple soup, couldn't be quicker and the boys ate it up even with the lentils in it. Added a parsnip as i had leftovers and it gave it a nice lightness. No need for the milk for me though :-)

elena4's picture
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Made it with coconut milk and it was delicious and filling! My toddler liked dunking his bread in it!

claireparnell's picture
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Surprisingly nice. I didn't expect much from just a couple of ingredients. I usually put onions in everything so was really surprised how good it tasted. Really easy too.

sharonwithnell's picture
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Very nice. I added onions and left out the milk.

nownownoonoo's picture
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I liked this recipe because it's quick and the ingredients are the type you always have in stock.

I started by frying an onion, clove of garlic and then followed the recipe above. I tasted it as I was cooking and thought it needed something else, so I added salt, pepper, two teaspoons of curry powder and a tablespoon of butter to give it some depth.

It was delicious. I liked the sweetness of the carrots, the heat of the spice and the body of the lentils. It tasted great with a dollop of low fat creme fraiche.

khush1's picture
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Quick and easy to make, I make loads on a Sunday and it keeps me going with healthy lunches all week.

cathwilko's picture
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followed the recipe to the letter but found the soup had a very bizarre texture. it was very chalky. the flavour was nice though and my 3 year old loved it.
nice but wont be making again

whatlauradid's picture
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Made this in a large pan the other day and it was very, very yummy. Went overboard with the chilli and cumin so it was quite spicy but everyone who i was cooking for had a cold at the time so i think it helped blast their sinuses! And with a big dollop of cream it was just right. Would defo make this again.

nonnielo's picture

Wow! This soup recipe is fabulous. I used soy milk and a little of my home-made favorite spice blend of garlic/onion/ginger bits and sea salt and rock sugar bits.....next time I will try it your way and leave out the seasoning....Since I'm lactose intolerant, the soy milk is a must for me.....but the soup is excellent with soy milk!

cloclo's picture
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The version I made was ok - and I added onion and garlic. I really think the printed version would be very bland. I will add even more onion, more garlic, and other flavourings next time. There definitely will be a next time though, I think it has the makings of a very nice low fat lunch!

sirlewy's picture
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quite nice, i will add more chilli and onion next time, easy and cheap, all in all a good soup :)

njewell's picture
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just made the soup, tasty but will add more chilli next time to give a bit of a kick. quick and easy to make.

cloclo's picture
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I think I will make this tomorrow - will definitely be using onion though, as have loads to use up. Not sure what kind of lentils we have, or the amount of carrots. You can probably tell I don't follow recipes much, and just use them as a base! Will let you know how I get on.

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