Spiced carrot & lentil soup in a bowl

Spiced carrot & lentil soup

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(827 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 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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5th May, 2019
triple the spices and use a blender at the end - absolutely delicious!
Fanmail Only's picture
Fanmail Only
28th Apr, 2019
It’s a good simple recipe. For me using a blender at the end is essential otherwise it’s got an unappealing texture. Very cheap though and perfect for packed lunches.
28th Feb, 2019
Against my better judgement, I followed this recipe and had to throw the soup away, it was unpleasant. The method is questionable: the fad for roasting seeds and then adding the rest of the ingredients , including olive oil, all together ?
16th Feb, 2019
I really didn't like this soup. I found it tasteless and unappealing and texture was pretty horrible. Not one I will be making again.
29th Jan, 2019
I know I am in the minority here but I ended up throwing this soup away as it was truly vile. I make lots of soups and they always turn out great but none of us could finish this one and I followed the recipe to the letter: Maybe improved with some softened fried onions and or leeks but as is yuk not for me at all
19th Jan, 2019
Love how the measurements are included in the instructions- much better experience on a mobile phone - saves having to switch between the tabs. Also a lovely recipe!
16th Jan, 2019
Delicious, quick & cheap. My 1 year old had 2 portions! Think i will add a little more chilli next time but apart from that it was great as it was!
8th Jan, 2019
This is a really tasty soup. I use cumin powder rather than seeds and just pop it all in the slow cooker. I always double the recipe and freeze some.
Laura Christie's picture
Laura Christie
3rd Dec, 2018
Having made other soups with lots of ingredients and more effort and them coming out bland, it was so refreshing to find such a simple recipe that was so tasty! Has a lovely texture, a sweet taste to it and the cumin is delicious.
12th Nov, 2018
We made this in the slow cooker yesterday - it was incredible! Just dry fried the spices grated the carrot with the kitchen aid, added the lentils, stock and milk and left in the slow cooker for 5 hrs (I forgot about it - 3 would have done!) We will definitely be making this again.


Alastair King
23rd Jan, 2019
When i add the oil to the hot pan it burns the seeds. Is it ok to add the oil after the stock?
23rd Jan, 2019
I don't have cumin seeds, but I do have ground cumin. Can I substitute this? If so, how much would I need for 2 tsp cumin seeds?
goodfoodteam's picture
25th Jan, 2019
Thanks, yes you can substitute it. We'd recommend using 1 - 1 1/2 tsp ground cumin at the beginning, depending on taste.
13th Oct, 2018
Hi, can you tell me how long I can safely store the soup in the fridge?
goodfoodteam's picture
17th Oct, 2018
Thanks for your question. We recommend keeping the soup for up to 2 days in the fridge or freezing it for a later date.
14th Aug, 2017
would this be ok to chill and freeze please?
goodfoodteam's picture
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!
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
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.
4th Jun, 2017
Can you freeze this soup?


7th Apr, 2019
I added a tin a of 5 bean salad and parsnips for a variation on a great recipe
19th Mar, 2019
This soup was excellent although I did fry off some onions with fresh red chillies before adding the carrots & lentils. Great texture once blended. Will definitely make again.
Rochelle Beech's picture
Rochelle Beech
5th Mar, 2018
tasty, used a teaspoon of harrisa instead of chilli flakes.
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
23rd Sep, 2016
Delicious! I used coconut milk (the drinking kind) rather than cows milk. The hint of coconut really helped the flavour.
27th Apr, 2016
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.
10th Sep, 2015
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
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.
6th Dec, 2014
A great soup, very filling. I have it as a snack as it has good balance of veg and vegetarian protein.
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!
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