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)

wildspiritart's picture

I made the Moroccan variation using Harissa paste. Delicious! Will make again.

gwenniep's picture

Cheap to make, really yummy and makes enough for the freezer

holmfirth's picture

sorry Jane, but you have missed out the amount of stock, or am I mis-reading, I am a bit thick, lol :(

lukestallard's picture

delicious and well easy.

alindfors's picture

A great easy to make soup. Would personally be a bit more generous with the chilli. Garlic and/or onion might also be a good idea to try to give it more depth of flavour. All in all not bad at all.

jenniebibs's picture

Delish! I added an onion and I'll do the same next time as I think it worked really well. It didn't turn out quite as spicy as I'd have liked but I think my spices are probably a bit old.

My 2 year old daughter absolutely loved it.

crcosta's picture

Delicious and super easy. Have done it 3 times and also without the carrots and still quite good.

sybbie's picture

family loved this recipe.A firm favourite! Especially with the naan bread!

tomlinson's picture

Great Soup, with a nice spicy warmth. Definately on file for quick easy lunches.

diddyfeet's picture

I ADORE this soup, I usually use ground cumin which works just the same I find, and using chicken stock, and adding some cooked chicken at the end I find makes it even tastier if having as a main meal. I make a huge batch once a fortnight and everyone asks for more. Gives the illusion that I am a fabulous cook :)

denohora's picture

Really tasty and really easy. It tastes quite classy, which surprising given that it is so cheap and easy to make.

cakeanyone's picture

Really lovely in the end! I omitted the oil and added cumin powder and chilli flakes to the carrots before adding stock, lentils and milk. Was nice but something was missing - added approx 1-2 tsp chicken seasoning, splash of Worcs sauce and lots of salt/pepper and it gave the flavour more depth. Tastes even nicer the next day. Might add leeks or onion too next time.

carol_erzen's picture

With carrots here in Turkey at 1 lira (40p) a kilo you can't go wrong. Will definitely be making this again and serving it for lunch with crusty bread to guests here in our hotel.

emmacpearce's picture

Very easy, cheap and tasty!

lucyp73's picture

This soup is fantastic! Really easy to make and incredibly tasty with cheap ingredients. I serve with low fat naan breads and I always use some extra chilli flakes. My favourite soup by far!

corinnahubbard's picture

Ok as a base but very cumin-y. Next time I would add less cumin and add fresh chilli and some garlic for extra flavour. I also added 1 tsp of sugar for extra depth.

skylar9850's picture

wonderful! i used curry powder instead of cumin and it was a bit spicy. delicious :)

annahorvath's picture

I did it yesterday and we loved it.
I put in some more spices (toasted coriander, mustard and cumin seeds), and then let it simmer...
Very easy and tasty, I'll definitely do it again!

rarespecies's picture

This was an instant hit with friends and family. I added the chicken to the soup and served it as recommended. The only complaint was that people wanted more!!! I have to make double portions now :)

dippydiva's picture

This is so tasty, even better after it came out of the freezer at a later date.


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