Spiced carrot & lentil soup in a bowl

Spiced carrot & lentil soup

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(760 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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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.
Jazzpunk's picture
2nd Oct, 2018
Hi. I am just about to try this recipe and wondered if you could explain what it means by 1 hot vegitable stock? Many thanks.
4th Oct, 2018
It's 1l meaning one litre
26th Aug, 2018
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).
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
Easy and tasty, will add a touch more chilli next time.....


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?
goodfoodteam's picture
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.
27th Jun, 2015
I was wondering if you could substitute the milk for soy milk?
goodfoodteam's picture
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.


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!