Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(610 ratings)

Prep: 10 mins Cook: 15 mins

Easy

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

Nutrition:

  • kcal238
  • fat7g
  • saturates1g
  • carbs34g
  • sugars0g
  • fibre5g
  • protein11g
  • salt0.25g
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Ingredients

  • 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)
    Carrot

    Carrot

    ka-rot

    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

    Milk

    mill-k

    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

    Yogurt

    yog-ert

    Yogurt is made by adding a number of types of harmless bacteria to milk, causing it to ferment.…

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.

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Comments, questions and tips

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toothfairy79's picture
toothfairy79
6th Feb, 2014
I made this today and it's really easy and very tasty. I forgot to add the milk though, I can't see it making a lot of difference to be honest. I have made two batches so I have some in the freezer.
SpicyNoodle333
3rd Feb, 2014
5.05
lovely nutritional soup, love the scent of the cumin & chilli toasting on the pan, beautiful flavours, really nice to have on a cold evening with some nice crispy rolls!
alexandliz
25th Jan, 2014
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
21st Jan, 2014
This was so nice. Very easy to make and tasted delicious. One of the best soups we have ever had before.
Butterhandbag
17th Jan, 2014
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
21st Jan, 2014
Try adding some coconut milk - it's wonderful!
toothfairy79's picture
toothfairy79
6th Feb, 2014
I am certainly going to this idea.
woodie1234
6th Jan, 2014
This soup is very tasty. Did pop in a pinch of Tumeric, a hint from another recipe follower! Will definitely make again! Sent from my iPad
CaroE
6th Jan, 2014
5.05
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
17th Dec, 2013
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!

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