Carrot, lentil & orange soup

Carrot, lentil & orange soup

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(25 ratings)

Prep: 15 mins Cook: 35 mins


Serves 4
Deliciously spicy - warm up with this fab veggie soup.

Nutrition and extra info

  • Easily doubled
  • Vegetarian

Nutrition: per serving

  • kcal92
  • fat1g
  • saturates0g
  • carbs17g
  • sugars0g
  • fibre2g
  • protein4g
  • salt0.56g
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  • 1 tsp cumin seeds
  • 2 tsp coriander seeds
    Coriander seeds

    Coriander seed

    kor-ee-and-er seed

    The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

  • 1 onion chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 225g carrots diced



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 75g red lentils
  • 300ml orange juice
  • 2 tbsp low-fat natural yogurt
  • fresh chopped coriander to garnish
  • pinch paprika to garnish



    A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…

  • 600ml vegetable stock


  1. Crush the seeds in a pestle and mortar, then dry-fry for 2 mins in a large pan until lightly browned. Add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 mins until the lentils are soft.

  2. Transfer to a food processor in batches and process until smooth. Return to the pan, then gently reheat, stirring occasionally. Adjust seasoning to taste. Ladle into individual serving bowls, swirl the yogurt over and sprinkle with the chopped coriander leaves and paprika. Serve immediately.

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Comments (30)

ddeecat's picture

Amazing soup recipe. For me, just the right balance of ingredients and fab with the fresh chopped coriander dropped in before serving. I froze mine in batches and it freezes and reheats really well. Not a huge dollop of yogurt fan but it was just as lovely without.

lizleicester's picture

My version really wasn't enough for 4 people but as there were only 3 of us, all was well. I used the juice of 2 x clementines and topped it up with orange juice. I also used goose stock, instead of vegetable so there was lovely depth of flavour.

stokeysue's picture

Way too much orange juice - I used the juice of two oranges, about 220 ml, and it was so sour I had to add sugar.
Dry frying the spices after you toast them is odd, much better to dry roast then grind as usual
I like the idea of adding a little fresh ginger as others have done, there isn't really enough spice in there (2 tsp. of coriander doesn't add much)
There is the germ of a good soup in there - next time I'll use one orange, all the juice and some of the zest, and a lot more spice
The colour is beautiful

11sk11's picture

this is lovely and so simple to make. i'll definitely be adding to my list of usuals :)

bikerbell's picture

Sorry, but I thought that this was horrible. Will go back to plain carrot and lentil soup with extra veggies. No stars!

Feastie's picture

So tasty. Added some chilli and dried ginger at the dry dry stage (although could have used fresh later?). Also upped the carrot a bit.

eleo_switzerland's picture

When I dry fry the spices, i also add a bit of crushed ginger. It goes well with the orange and makes it superhealthy

suziqs's picture

Delicious even though i did have to make a few wee tweaks e recipe to allow for what i had in the cupboards. Will definitely be making this again.

helloeve's picture

My favourite soup! Adding a tin of tomatoes gives another lovely flavour, and the coriander is essential! Always make this on the weekend to take to work.

paulie2703's picture

Really tasty, tangy and low calorie. . Didn't bother with garnish though did add some chilli flakes. Delish.

lascarff's picture

Very tasty and really easy to make

aeoconnor48's picture


I wasn't sure at first because of the orange juice. However, I gave it a try because it seemed pretty healthy. This is a beautiful soup, the flavours work very well together. Once blended it becomes very think so I added about 1/2-1 pint of water, it was still quite thick at the end, but I like soups quite thick. I also added a squeeze of lime at the end to lift the flavours. Lovely.

Certainly one I will make again.

fayfumbs's picture

Added extra carrot and replaced half the oj with stock. Full of flavour, but a bit too runny - will add more lentils next time

katemay95's picture

Fast to make, delicious to eat

mrsgranger's picture

/\ Forgot to rate again

mrsgranger's picture

I left out the yogurt, corriander and paprika garnish and made a double batch so as to freeze some. Unfortunately not much got frozen!! Doubled ingredients bar the stock, only put in 1 1/2 so it was nice and thick. Very yummy soup and quite filling too. Perfect for winter evening, or summer if you really like soup (",)

amoricksen's picture

I made it and it was nice but way to orangy. Will try it next time with less orange but if it's still to orangy what should I add to dull that a little?

catully241163's picture


catully241163's picture


rhianosborne's picture

Best soup ever, so easy to make, and deliciously tasty! My 3 year old twins are licking their bowls as I type!!! I add more carrot, about 350g in total, and leave out the yogurt and garnish, although I've tried it with it and its still yummy. I take it into work for lunch sometimes and I can see all my colleagues sniffing the air!!


Questions (1)

barnabybabe's picture

Nutritional info given says 0g sugar, is this correct? Given the soup contains Orange Juice and Carrots, both with natural sugars?

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