Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(655 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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18th Mar, 2017
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!
14th Feb, 2017
Great recipe. Added a thumb of grated fresh ginger and some fresh coriander too. Delicious!
8th Feb, 2017
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.
10th Jan, 2017
Cooked in my multi cooker with hemp milk and it turned out great! Cannot believe it was so easy and delicious!
24th Dec, 2016
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
12th Dec, 2016
This is so ridiculously good!! Going right in my repertoire!
1st Nov, 2016
This is my go to staple soup. It is tasty, filling and so easy to make. I add garlic and a sweet potato to add more flavour. I highly recommend this soup to everyone
26th Oct, 2016
Just made this for lunch. Like many others I tweeked this a little. Used fresh grated ginger in place of the cumin and chilli flakes and also used Almond milk. This is a low cal, low cost and gut healthy light meal. The basic recipe is ideal to vary according to taste and available ingredients. It has to be one to use for any one looking for a heart healthy, cost effective easy to make meal. It is in my recipe book.
26th Oct, 2016
Amazingly tasty and really fast. I'll make this again! I used almond milk so my dairy intolerant daughter could have some too and it worked a treat.
22nd Oct, 2016
Lovely and so easy! This recipe works well with butternut squash straight from the freezer to substitute for the carrots - means I can always make a tasty hearty vegetarian soup straight from stores even if I've run out of fresh veg. I left out the milk and just used a potato masher in the pan just before serving, to make the soup thick but still a bit chunky.


7th Jan, 2015
Is the calorie count per portion or for the whole lot?
goodfoodteam's picture
16th Jan, 2015
Hi alison_sampson1 thanks for your question. The nutritional information is calculated for 1 portion. 
8th Nov, 2014
Hi. Can I use green or puy lentils instead? I'm out of red ones!
goodfoodteam's picture
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
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
24th Apr, 2014
Oops meant to say a link back to this post.
24th Apr, 2014
Hi Good Food Team. I love this recipe and make it frequently in my slow cooker. I'd like to reproduce the recipe on my blog. I will provide links and the original recipe in the post. May I do so? Thank you, Maggie
goodfoodteam's picture
29th Apr, 2014
Hi Maggie, thanks for getting in touch. Please could you email goodfoodwebsite@bbc.com with a link to your website? Thanks, BBC Good Food team
3rd Mar, 2014
Why is this recipe in the dairy free section? It contains milk!?


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