Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(528 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

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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blacklippaint's picture

this soup tasted nice but very bland so I added more cumin, a dash of honey and used cream instead of milk

librariane's picture
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such a great, easy and tasty soup. i added a bit of ginger as well. definitely a regular at my place

helenakeysxx's picture
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Really loved this recipe, I will definitely make this again! :)

weejock's picture
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An excellent base recipe - lovely sweetness of the carrots balanced by spice from the chilli and complemented by the flavour of cumin seeds. Didn't mind the thickness, although I can see it would work with a little more stock.

It was a little bland - I'll add more chilli flakes at the beginning next time, plenty of black pepper and perhaps adjust with hot sauce to taste.

Also, the picture shows fresh coriander to serve; this is a brilliant addition if you've got some knocking around.

123butterfingers's picture
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Absolutely fantastic healthy, delicious soup. Very easy to make as only a few ingredients. We now have included it as part of our staple weekly diet. I don't grate the carrot as that is a bit fiddly, but just cut the carrots into chunks instead and then blend the mixture at the end. Best ever soup I've made and now adventuring out and using as a base to add other thing too. :-)

rubseb's picture

Delicious and nutritious. As has been said, you can save time & effort by chopping the carrots (instead of grating them) and using lentils from a tin (throwing them in shortly before whizzing). Also I find that toasting the spices is best done while watching from a distance as the fumes are very offensive to the lungs.

krishnamuthu's picture
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My 6 year old loves this soup! It's easy to make. I add bunch of baby spinach leaves while cooking. It's delicious with whole meal pitta bread.

maggyc's picture
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I am waiting for a knee replacement which doc won't do till my BMI is down to a safe level so I am on a self imposed soup diet. My knees give me so much pain that I am unable to walk very far, well round the house on crutches is about all, so in order to lose weight without exercise and still eat healthily here I finding lovely soups.
I didn't really change the recipe, no need to, it tastes great, I love the slight kick from the chillies, actually now that I am thinking about it, I may increase the size of my pinch next time. I do add a sprinkling of nuts to my meals on serving, just to help keep protein levels up, but it's the soup that I'm enjoying. Hearty, tasty and filling and although I don't have the bread with it, it still sees me through to the next meal.

I am very happy with it, a tasty way to lose weight.

woobytuesday's picture
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This is a lovely soup. So many carrot soups include fresh ginger and I'm not a big fan, so this ginger-free one is now my preferred carrot soup recipe. I didn't use the milk, I just put a cube of creamed coconut in to enrichen it and a touch of extra water. It went well with pittas that I made using Paul Hollywood's recipe.

lucyclare80's picture
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Amazingly easy, moreishly tasty, and nutritious! Kids all loved it, even the one year old!
Will definitely be making this again... And have added the recipe to my binder.
Thanks again Good Food!

Fridays cook's picture
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It was OK I will eat rest of soup for lunch tomorrow and see if it improves with age.

blogjob's picture
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Sadly I didn't love mine. Coconut worked fine in the dairy free version. Adding hot stock to the hot pan after I dry fried in it didn't work for me - it burned the chilli. It needs a dash more liquid if you are a bread dunker. It needs a fair amount of blitzing until there are no carrot strips left, else they flop off the spoon on to your chin.

vernonlevy's picture
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I left out the milk and used fresh chopped chillies instead of chilli flakes. It's a great tasting soup.

missjuicy's picture

Great recipe but needed a bit more flavouring! I added two garlic cloves and one onion and it was sublime..also add a touch of curry to add to the spice as I like it hot but it doesn't need it. Be sure to add some salt too.

mairhoney's picture
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Tasted okay, but made in a slow cooker looked like vomit (very off putting) and was very pale, nothing like the golden orange colour as shown in the picture.

jmsteele's picture
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Did not have chilli flakes so used power, otherwise kept it the same. Made it in the slow cooker, was ok but not too my husband and my taste. Was a little bland wish I added the onion as suggested in some of the comments. Might do that to the left overs as I have a lot left in the fridge.

lesley150's picture
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Added a few cloves of garlic just to further boost the health benefits!
Lovely winter soup.

bryanthegirl's picture
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This is the first time I've ever made soup (I know! Shame on me!). I made it yesterday and found it really quick and easy to make, I popped it in the fridge overnight and then reheated for 10 minutes in a pan for lunch today for colleagues. Served with soda bread and salad, it tasted lovely and was very well received. I now have to send the recipe to everyone and will definitely make again.
I used a fresh chilli chopped finely instead of chilli flakes.

frannylou's picture
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Followed the recipe to the letter. Really disliked it! Too bland, too thick, no depth of flavour. Certainly wont' be making this again.

boardmarker's picture

Really lovely, warming and spicy

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