Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(656 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 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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2nd Jan, 2018
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.
4th Jan, 2018
Good base recipe, it definitely needs ginger added and finely diced chillis as a topping otherwise its bit bland for my tastebuds. I use my food processor to grate the carrots and make a double batch to freeze some for lunches.
2nd Dec, 2017
Excellent flavour and so easy to make. Not bland at all Used split yellow peas and substituted veg for chicken stock
26th Nov, 2017
Going by the reviews and the lovely photo l thought this would be a great tasty soup. But it tasted bland to me, l followed the recipe correctly but it was not a nice soup.
28th Oct, 2017
Thick and warming, comfort food at its best!
22nd Oct, 2017
Easy and tasty So easy you don’t even have to chop an onion!
30th Jun, 2017
It's incredible really how something with so few ingredients can taste so beautiful. Easy-peasy to make, I used my Nutri Bullet to blend it and the result was a fabulously warming, tasty soup. Highly recommend.
20th May, 2017
I accidentally put too much chilli in (chopped up a whole, fresh chilli) ... to combat the hotness, I chucked in a can of coconut milk (really creamy kind) and the soup was delicious, really tasty! A nice, accidental twist to the recipe. I didn't put the cumin in as don't like it so can't comment from that score.
20th Apr, 2017
This recipe is delicious. Ive just made it by putting all the ingredients straight into a soup maker and it comes out brilliantly. I left out the oil and used ground cumin rather than seeds. I'll definitely be making this again.
20th Mar, 2017
Didn't use exact measurements, but used the recipe as a base. Brilliant!


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.
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
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.  


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!