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)

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.

jmsteele's picture

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

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

bryanthegirl's picture

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

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

amy_shorty_81's picture

A gorgeous and really easy soup I left out the milk for a slightly thicker soup I think the milk may have weakened the flavour.

kathalindbak's picture

yummmm. hearty, healthy, cheap, easy to make. a nice kick from the chili flakes

suebri53's picture

Absolutely delicious easy to make and beautiful to eat, very tasty indeed

suebri53's picture

Absolutely delicious, easy to make I put a bit of chilli in but that is my taste

g1llyp's picture

We have been using this recipe for years, one of our favourites. However I do agree its less time consuming by chopping the carrots rather than grating. Great for those winter evenings :)

princessemzy's picture

Really nice, I ate it 4 nights in a row :) I ate mine with toasted wholemeal pitta breads. My other half loved too!
Be careful when dry fryng the spices not to inhale the smell like I did........ cue coughing and spluttering til I was purple!

naasei's picture

Made this this afternoon. I sued half a scotch bonnet,finely sliced as I had no chillies. also added grated ginger.

salmay's picture

Just ok. Needed an awful lot of seasoning to bring out the flavour and the cumin all but disappeared - had to add another two tsp ground cumin at the end just to taste it. Maybe my carrots weren't up to much because there was none of the sweetness you would expect. Will try it with good organic carrots to see if that helps. (Wont let me rate for some reason but I'd give it 3*)

chantal_de's picture

I'm a huge soup fan and this is one of the best I have ever cooked and tasted !!!! PLUS soOo easy to do.

traywatson's picture

This soup is so easy to make, and freezes so well. I personally add more chilli, but that is because I like a bit of heat. Have made a couple of times now!

dustyrose's picture

This has got to be the tastiest soup i have made in a very long time!!! I love thick creamy soups and even better when ive made them and they're SO simple and healthy!!! i have 2kgs of lentils...they gota be used up! So will be making a batch and freezing it! SO SO YUM!!!


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