Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(598 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 (623)

memmarmite's picture

Made this today using the slow cooker method. I did things slightly differently - I added all the spices to the slow cooker (not just half) along with an onion, a fat clove of garlic and the oil. I switched my slow cooker to high and let them all cook off together for a bit while I sorted out the other ingredients, then added them all and let it do its thing for a few hours.

Once cooked, I used approximately twice the stated quantity of light coconut milk (around half a tin) - mostly because I wanted to add a touch more liquid.

Really tasty soup, especially considering how little effort went into it. Great one to make ahead and freeze.

seaslave's picture

I've made this time and time again and although not listed in the ingredients, salt and pepper make all the difference to the bland taste. I omit the chilli flakes as I don't like food too spicy but find with the right seasoning its perfect. All my friends love it when they come to visit and its simmering away in the hob (even the ones who aren't soup fans)

merel's picture

I threw all the toasted spices into the pan rather than saving some for the end. Didn't use the oil either as I didn't really see the point. Was really delicious. Would recommend for a healthy supper (and I'm not a big fan of soup usually). The only thing I would change next time would be to forget grating the carrots and just finely chop as others have suggested.

CillaNeo's picture

We just had a hard morning cleaning ready for visitors tomorrow, so I made this for lunch,
I used a parsnip as I ran out of carrots and coconut cream, it was still delicious!
Would recommend this to every one!!!!

jennykw's picture

I used reduced fat coconut milk and also added a few more chilli flakes, two crushed garlic cloves and a tbsp of curry powder.
I garnished with fresh coriander.
Really tasty - a nice way to spice up soup.

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

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

helenakeysxx's picture

Really loved this recipe, I will definitely make this again! :)

weejock's picture

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

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

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

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

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

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

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

blogjob's picture

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

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

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.


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