Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(613 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
  • Healthy
  • Dairy-free
  • Vegetarian


  • 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, questions and tips

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21st Jul, 2014
This is a good recipe but I added some extra things for flavour and nutrition: caraway seeds, dried coriander, garlic, onion, tahini and pumpkin seed butter. The last two items I like to add to all my soups, just a little teaspoon improves texture and boosts the protein content. I left out the milk; it wasn't necessary. I didn't have chilli flakes so used a few dashes of tabasco and lots of black pepper. Definitely tastes better when spicy. Oh and I used a knorr lamb stock cube instead of veg stock. Very yummy!
18th Jun, 2014
I make this all the time as it's an easy go-to recipe. I don't measure the cumin seeds and chilli flakes, just chuck a load in. The extra is nice for sprinkling on other meals too. I leave out the milk too as I think it's unnecessary. The soup has a lovely thick and creamy texture because of the lentils and doesn't need milk or substitutes to make it creamier in my opinion. To the people reading the comments about it being bland and needing tweaking, I would disagree. I don't think it's bland at all, and doesn't need anything else. Follow the recipe as it is and you will not be disappointed (don't forget the cumin seeds and chilli flakes!)
12th May, 2014
Oh dear. I don't know what I did wrong, but I ended up with a big pan full of blandness. I won't make this again.
9th May, 2014
This was incredible! Lovely and Creamy. I used Oat milk instead of Ordinary milk and skipped the yogurt as I am lactose Intolerant and it still tasted amazing. Loved it! Will be making again and again
24th Apr, 2014
So Good! I altered the recipe a little after reading other comments (thank you). I doubled the lentils, added a leek, left out the oil, added 400ml of coconut milk instead of milk (the extra liquid balancing out the extra lentils), and threw in some curry powder, cardamom, and turmeric with the other spices. I only blended half the soup, and it has a great consistency and texture. Definitely a substantial meal.
27th Mar, 2014
This is a good basic builder recipe. I had to spice it up quite a bit though for my tastes and added extra chili flakes, garlic, onion (as other reviews mentioned) and extra cumin powder in addition to the seeds. I did add about ¼ tsp. of all spice too. Great basic recipe you can mix and match according to your tastes. I thought the yogurt added a special layer of flavor so for those of you on the fence to try the yogurt or not … I say go for it!
27th Mar, 2014
I have made this soup several times and it is perfect when you don't have a lot of time. It is tasty but not very filling in my opinion so you'll need to add something to it.
25th Mar, 2014
Super easy, super healthly and super delicious! In my opinion, no need for milk or yoghurt – plus it will keep longer in the fridge without!
Carolyn1979's picture
17th Mar, 2014
This soup was good. We'll keep the recipe. The shredded carrot seems to give it a "fuller" texture more than if it had just been only chopped carrots in a watery soup. I used a vegetarian stock cube. I didn't have yogurt and I probably didn't have enough cumin but it tasted just fine. I like how easy the recipe is. We ate it with freshly-baked bread. I was surprised when I brought the soup to a boil and it the soup foamed up, slipped out from under the lid, down the sides and onto the stove burner! Next time I might try coconut oil instead of olive oil. Thank you.
EllieMarianna's picture
15th Mar, 2014
Really tasty, everyone loved it!


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