Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(705 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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20th Jan, 2013
I have just made this soup and it was so easy to do. Perfect after a long Winter walk!
20th Jan, 2013
Forgot to rate as part of my previous comment!
20th Jan, 2013
Lovely! I substituted milk for coconut milk as the recipe suggests for a non-dairy alternative (albeit not reduced fat!) and that combined with the lentils gave the soup a wonderfully smooth texture and rich flavour! I also added more chili flakes for a kick, a pinch of salt and black pepper. I did not serve with naan or yoghurt as the soup was fulfilling but did add fresh coriander, yummy!
19th Jan, 2013
Lovely soup. One of the best.
16th Jan, 2013
So simple to make and really very tasty. I added some coconut milk too as I had some in the fridge. Deeelish!
16th Jan, 2013
Lovely Soup!! I added in half an onion, and 2 slice of bacon that needed using up from the fridge - mmm lovely and filling!! Will def make this again.
14th Jan, 2013
A good way of using up carrots, but could've been a bit more exciting. Maybe I'll put some ground cumin in next time too.
13th Jan, 2013
My absolute favorite soup right now. Incredibly simple to make and with only the most basic ingredients it nevertheless turns out to be a truly wonderful taste experience. Great for having after the New Year and Xmas excesses.
12th Jan, 2013
This really is a lovely soup and so convenient if you just slice your carrots as opposed to grating them. It's all I had when I was suffering from flu over Christmas and I can vouch for its reviving qualities. I feared it would be bland but it was very flavoursome
10th Jan, 2013
Absolutely scrummy and very easy to do - I think this will become a firm favourite.


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