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)

sharonwithnell's picture

Very nice. I added onions and left out the milk.

nownownoonoo's picture

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

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

cathwilko's picture

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

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

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

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

njewell's picture

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

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.

victoriaj's picture

I tried this recipe and loved it too, but I found it under the 'dairy free' section. Surely with milk and cream it's not dairy free!

oonaghe's picture

Great soup! it was so good! Will make again :)

alexlindner's picture

Love it!!!

ver1ty's picture

Quick, easy & delicious!

stephandsolly's picture

I wanted something quick and easy to prepare for my 3 year old's tea and this was perfect. Took very little time - required few ingredients and was scoffed. She is quite picky so I ground the roasted cumin seeds before adding so there wouldn't be bits in the final soup, and left out the chilli. Leftovers were enjoyed by the rest of the family later.

gillh007's picture

WOW this is good! I didn't grate the carrots (way too hard!) finely chopped instead, and let the hand blender do the rest. Chopped up a large handful of fresh coriander (had a load in the veggie patch) as it cooked, which added more depth. A wonderful soup. Will do many times again. No need for the oil, just let the carrots sweat a bit, before adding liquid. Used Total Zero Yoghurt, FAB SOUP. :0)

georgelikescake's picture

So easy to make, the only thing that takes time is grating all the carrots! Great all year round and has been enjoyed by vegetarians and meat-eaters alike

tinaduffy's picture

Sorry forgot to rate!

tinaduffy's picture

This soup is almost up there with our family's firm favourite of chorizo and lentil soup. Have made again and again and again and.....!


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