Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(654 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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23rd Jul, 2016
I used half carrot and half celery mixture; and only other difference was a tad more cumin seeds (and a sprinkle of dried cumin half way thru cooking as it was a bit bland). Used 25% reduced stock cubes, but needed a bit more salt at the end. Outcome: a bit of a boring soup. Looked for dried ginger but didn't have any. Maybe just use carrots! Didn't bother with yogurt. I suppose for me, soup without cream will always be a bit boring.
8th May, 2016
Scrumptious! Didn't like it when I first cooked it, and was frightened of the colour, but a day later, gently heated - lovely!
11th Apr, 2016
Delicious soup! Our toddler loved it too, left out the chilli for her of course and we added freshly ground pepper to our bowls. I didn't see the point of adding the olive oil, because it's not like you're frying the carrots or anything. I think it might make the soup smoother, but we didn't add it and we didn't miss it either.
29th Mar, 2016
grawk, I get it at 248 calories without yoghurt if using 2tbs oil (add another 20-50 cals depending on type of yoghurt and amount you'd add). You could use 1 tsp oil to get it to 196 calories for the soup alone. If you stretch it to 6 portions it could be between 128 - 163 calories per portion, without bread or yoghurt.
23rd Apr, 2016
As usual, I cooked too much, so I have put the extra soup in the freezer for another day. It's a wonderfully nutritious soup that is really easy to take as a pack up to work. Highly recommended! Hidayat M Praktisi Jasa SEO
7th Feb, 2016
Following others' suggestions, I used 2 tsp cumin seeds, fried up with a small unpeeled, chopped potato, a red onion, pinch of chilli flakes, a clove of garlic and a heaped tsp of grated ginger. Then added only 100ml milk, 1L veg stock and all carrots and lentils and just simmered it away while I was doing other things, then stick blended. Perfection and an easy way to get lots of iron apparently! Didn't bother with any extras as it's creamy enough from the milk. I also don't think you need bread or anything else with this if you put the potato in.
26th Jan, 2016
This soup is very tasty but I don't bother with milk: I just use stock. I do have an issue with the calorie count however. It is listed as 238 calories per serving. The ingredients list includes naan bread and a dollop of yoghurt. With naan bread containing 336 calories per 100g it would be helpful to have more exact weights/measurements for those of us watching the calories. I find this site an excellent source of recipes but would really appreciate more precise information about what exactly is included in the calorie count. Compare "Hairy Dieters" who tell you how many calories are included in the dish then how many more you add if you eat e.g. rice or potatoes with it.
14th Jan, 2016
SO good. Nutritious, cheap, easy and delicious!
13th Jan, 2016
I tried this recipe out the other night, and the soup was wonderful! I added some coriander seeds and fresh coriander, and it made a really warming and tasty soup. As usual, I cooked too much, so I have put the extra soup in the freezer for another day. It's a wonderfully nutritious soup that is really easy to take as a pack up to work. Highly recommended!
8th Jan, 2016
Wow, great recipe. I had to play with it though as I only had half the amount of carrots required, so added the same quantity of parnips. I didn't have cumin seeds or chilli flakes, so used powder. And I put it in the simmering oven of my Aga for far too long! But as I was intending to blitz it anyway, it really didn't matter. An absolute winner.


goodfoodteam's picture
18th Mar, 2014
Hi there. Sorry for the confusion - you can make the soup dairy-free by substituting the milk for coconut milk, as suggested in the tips section. We'll amend to make this more clear.
18th Nov, 2013
Can you freeze this soup?
goodfoodteam's picture
18th Mar, 2014
Hi there. Yes, this soup can be frozen.
28th Sep, 2013
Why is this in your dairy free section???
21st Oct, 2013
Because it does state that you can make it dairy free by using reduced fat coconut milk instead of cows milk. Admittedly it's not that clear, but it is on there.


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