Spiced carrot & lentil soup in a bowl

Spiced carrot & lentil soup

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(718 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 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

  2. Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil. 

  3. Simmer for 15 mins until the lentils have swollen and softened.

  4. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

  5. Season to taste and finish with a dollop of plain 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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lizleicester
26th Aug, 2018
5.05
Very tasty - loved the toasted cumin seeds sprinkled on top. Mine was vegan so I used unsweetened soya milk and soya yoghurt. I blitzed the carrots in a food blender rather than grating them (much quicker).
RLakhs
28th Apr, 2018
Delicious but even more so with the following additions/tips: Add 1/3 tsp coriander seeds with the cumin seeds and chilli flakes. Sauté: 1 chopped onion 4 garlic cloves (minced) Add 2 small/medium sweet potato (chopped) Don’t bother grating carrot. Throw it in roughly chopped. Whizz everything together. You can also use toor daal (yellow lentil) in place of red lentil. They’re both good. Lovely warming soup!
disaster chef
18th Mar, 2018
5.05
Easy and tasty, will add a touch more chilli next time.....
john smith's picture
john smith
9th Mar, 2018
There is a misunderstanding here. You advertise recipe for gluten free pancakes. The recipes come into view. But no ingredients or instructions. Do i have to pay to view these recipes.??????????? I am so annoyed.
jaynepearson
19th Mar, 2018
Just search 'gluten free pancakes' and your recipes will come up - they are all free - each one has a link beneath the intro to the individual recipe (all of which are below the initial blurb). Here's a direct link (not sure if it will work): https://www.bbcgoodfood.com/howto/guide/5-gluten-free-pancake-recipes
penelopevs
28th Feb, 2018
4.05
Good thick soup. Added some curry powder as had no chilli flakes. I prefer it blended.
arkansasrazorback
23rd Feb, 2018
5.05
Made a few modifications: increased the cumin by 1 tsp, added 1/2 tsp of garlic powder, 1/2 tbsp tandoori masala, as well as some sea salt and cracked black pepper. It was a bit bland beforehand, but these additions made it absolutely delicious and it’s surprisingly filling. We will definitely make this again.
anne55
7th Feb, 2018
5.05
Love this soup made it many times. I add a small carton of single cream which really brings out the flavour.
isawahatonce
27th Jan, 2018
3.05
alright but gets kind of boring halfway through the bowl
Emma_JH
2nd Jan, 2018
5.05
This is absolute comfort food. I followed the recipe exactly except for the addition of 1 red chilli at the end for an extra kick. It's delicious and so quick to make.

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Filmsrose
14th Aug, 2017
would this be ok to chill and freeze please?
goodfoodteam's picture
goodfoodteam
17th Aug, 2017
Thanks for your question. Yes, you can freeze this. We put a blue star above the nutritional information on all our freezable recipes. Hope that helps when looking at future recipes too!
LITTLECHEF14
4th Jul, 2017
hi dont know what i did wrong but it came out as a baby food consistency like loads of bits in it dont know what happened help!!
goodfoodteam's picture
goodfoodteam
5th Jul, 2017
We're sorry it didn't work out for you. You need to use a stick blender, blender or food processor to achieve a smooth consistency, and make sure you use the full 1 litre of stock. Hope that helps if you decide to try it again.
Sanjuan
4th Jun, 2017
Can you freeze this soup?
goodfoodteam's picture
goodfoodteam
6th Jun, 2017
Thanks for your question. Yes, you can freeze this soup. All our freezable recipes have a blue star just above the nutritional information. Hope that helps in future.
TheMilkCowBlues
27th Jun, 2015
I was wondering if you could substitute the milk for soy milk?
goodfoodteam's picture
goodfoodteam
12th Aug, 2015
Hi, thanks for getting in touch. We haven't tested this recipe using soy milk so cannot guarantee perfect results but can see no reason why it wouldn't be absolutely fine to do so. Let us know how you get on.
Kanin
3rd Mar, 2015
I am not familiar with all the English food terms, so could someone explain what means "split red lentils"?
goodfoodteam's picture
goodfoodteam
13th Mar, 2015
Hi Kanin, thanks for getting in touch, lentils are small pulses, similar to peas which are dried and used in soups, stews and dhal recipes. They come in different colours and types. The ones for this recipe are the red split kind which are a deep orange colour and look a bit like a tiny flat disc. We have a glossary page on lentils which may help a little more http://www.bbcgoodfood.com/glossary/lentils. Hope this helps, let us know how you get on or if you need more information.  

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Rochelle Beech's picture
Rochelle Beech
5th Mar, 2018
4.05
tasty, used a teaspoon of harrisa instead of chilli flakes.
harvey6
16th Jan, 2017
I have made this soup many times but my latest batch was the tastiest yet. I forgot to remove the scoop of toasted seeds so had double the amount in the pot from the start. I had two parsnips which needed used so I added them keeping the original amount of carrots but adding more water. I like the soup even better now, it's subtly different in a nice way.
notnixon's picture
notnixon
23rd Sep, 2016
Delicious! I used coconut milk (the drinking kind) rather than cows milk. The hint of coconut really helped the flavour.
Atay
27th Apr, 2016
5.05
Fantastic recipe - cheap, easy, tasty and healthy - I made it vegan by swapping the dairy milk for a tin of coconut milk. This has become a regular of mine and has been a big hit with friends.
JoanneMat
10th Sep, 2015
4.05
If you are going to blend at the end there is really no need to grate the carrots to begin with just chop quickly and throw in to pot!
ollynewport's picture
ollynewport
1st Mar, 2015
If you prefer a chunky soup, cut the the carrots into small cubes, keeping the rest of the ingredients the same. If you wish to have meat: take several slices of smoked streaky bacon, cut into small pieces, fry until crispy, and add to the saucepan along with the carrot, lentils, milk and stock.
fitnessjonas
6th Dec, 2014
A great soup, very filling. I have it as a snack as it has good balance of veg and vegetarian protein.
jaysterhowl
27th Jun, 2013
This soup is lovely, but much nicer if you add extra spices and a bit of smoked paprika (as others have said). Be very meagre with the chilli flakes however, as the frying at the start really brings out the spice!