Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(623 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 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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Looley69
20th May, 2017
5.05
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.
seantmurphy1
26th Apr, 2017
0.05
i dont like carrots or lentils, i dont really like soup, so i substituted the carrot for a steak and kidney pie and the lentils for chips, added some HP sauce and really enjoyed it, thanks for the recipe :)
Dizzylizzy87
20th Apr, 2017
5.05
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.
miminh
20th Mar, 2017
5.05
Didn't use exact measurements, but used the recipe as a base. Brilliant!
subtleleaden
18th Mar, 2017
5.05
Very warming and easy to make! I didn't have chilli flakes, so fried the cumin seeds with 2 tsps of ginger and garlic. Also didn't have red lentils, so just used brown lentils instead and worked out fine!
Parker2201
14th Feb, 2017
5.05
Great recipe. Added a thumb of grated fresh ginger and some fresh coriander too. Delicious!
Bashbery
8th Feb, 2017
5.05
I keep coming back to this recipe time and time again. It's so easy and quick to make that it's perfect for last minute lunches. It's also very cheap to make so it's great if you're on a budget. Highly recommended.
heysalter
10th Jan, 2017
5.05
Cooked in my multi cooker with hemp milk and it turned out great! Cannot believe it was so easy and delicious!
Twinklebum99
24th Dec, 2016
4.05
Made in the slow cooker for the first time today and it was great! Love this recipe and you can make it as hot or as not as you wish. Today was a mild one as making for my three year old but she loved it
Morrokina
12th Dec, 2016
5.05
This is so ridiculously good!! Going right in my repertoire!

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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.  
alison_sampson1
7th Jan, 2015
Is the calorie count per portion or for the whole lot?
goodfoodteam's picture
goodfoodteam
16th Jan, 2015
Hi alison_sampson1 thanks for your question. The nutritional information is calculated for 1 portion. 
loulouonline
8th Nov, 2014
Hi. Can I use green or puy lentils instead? I'm out of red ones!
goodfoodteam's picture
goodfoodteam
20th Nov, 2014
Yes you can substitute the type of lentils, it will affect the colour of the soup though.
Gary Morris
16th Jun, 2014
I'm printing slow cooker recipes for my Dad, a lot of these use the cooker method with a "Tip" box at the bottom that has up to 3 or so options. When printing, the default seems to be a "Dairy Free" option, so it hides the tip for using a slow cooker. Is there a work around please? thanks Gary
Deligreg
7th May, 2014
It's not really clear is the 238 cals per bowl or for the full amount that serves 4 ? Lovey soup many thanks Adele

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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
3.8
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!