Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(575 ratings)


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Cooking time

Prep: 10 mins Cook: 15 mins

Skill level



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 info


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  • 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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  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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alexandliz's picture

Simplified version of this recipe;

600g of carrots, topped and blitzed - tip in to sauce pan.
130g of red split lentils - tip in to sauce pan and mix through.
1L of vegetable stock from 2 Knorr veg stock cubes (or equiv) - plus 1.5 teaspoons of Schwartz 7 Thai Spice (or equiv) make this up in the food processor to get the last bits of carrot out..! Pour and mix in to sauce pan. Bring to boil, simmer with lid off for 15-20 minutes.
No milk, no cumin seeds, no olive oil (calories), no chilli flakes required.
Easier, quicker, healthier. 46 cal per 100g. Makes 1.5kg. :-)

cooksAlot's picture

This was so nice. Very easy to make and tasted delicious. One of the best soups we have ever had before.

Butterhandbag's picture

Really tasty soup, even converted my partner who doesn't normally eat soup. Easy, healthy and a great winter warmer. Especially delicious served with nan bread

judesb's picture

Try adding some coconut milk - it's wonderful!

toothfairy79's picture

I am certainly going to this idea.

woodie1234's picture

This soup is very tasty. Did pop in a pinch of Tumeric, a hint from another recipe follower! Will definitely make again!

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cebbage's picture
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Cheap, straightforward ingredients, healthy, quick and easy - couldn't be better! The second time I made this I added a good handful of coriander seeds along with the cumin, and a bit of chili powder. I omitted the milk and added a good squirt of tomato puree (about 1/3 tube), which I think greatly improved the flavour. It really is a wonderful soup.

qas5saq's picture

A winner! I used a bunch of fresh coriander instead of the seeds, and cut the carrots into chunks. Didn't bother with the yoghurt. Still yummy!

millimoomoo's picture

This is so simple to make and really delicious. I've made it lots of times already this winter. I use my food processor to grate the carrot, could not be bothered to grate or chop myself. I don't adapt the recipe at all, find it very tasty just the way it is.

subido's picture

This soup is delicious. I chop the carrots rather than grate them. You would never think it was so easy to make.

Bigspottedcat's picture

I blitzed in some fresh parsley at the end. Its quick and easy

katie89's picture

It sounds like a lovely soup - but how is it in the 'dairy free' range when there's milk in it?

gillspittle's picture

I've always made it with almond, soy or rice milk as my sons have dairy allergies. Still turns out great....even the son who allegedly hates carrots loves this soup : )

billiejo's picture

Have a look in the 'tips' box underneath the recipe, you'll need to scroll across, it says how to make it with coconut milk

Nyks's picture

Quick, easy and very tasty.

mimsy1's picture

This was so tasty. Did an onion and clove of garlic with the cumin first and chopped rather than grated carrots. Marvellous. Already been asked for it again!

kitty's picture

I made this soup to use up an abundance of carrots and will certainly be making it again. It was so easy to make and delicious - the chilli gave it a great kick. I added onion and a little garlic, like others have suggested, and there was plenty of flavour. Thickness was perfect for a hearty autumn soup.

cks133's picture

Awesome soup! I added half a teaspoon of tumeric which gives more body to the flavour and a teaspoon of sugar helped too.

twoboots's picture

This was lovely. Like others i sauteed a red onion and 2 cloves of garlic, then i tempered the spices in the oil, before browning the lentils and carrots for a minute or two. I also added dried ginger. I used half chicken and half veggie stock. I didnt bother with the dollop of yoghurt

Odysseus76's picture
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This soup was delicious. I didn't add milk and cooked the whole lot in one go in a slow cooker. Will definitely make this again and recommend to others