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Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(634 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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3rd Aug, 2012
No wonder there are so many comments on this soup...really delicious. I was looking for a new recipe to use my homemade chicken stock up. This was simplicity itself! I didn't have any carrots so had a look in the freezer and came across a bag of sweetcorn that my husband loathes and refuses to eat. I didn't add milk but instead chucked in a good 3oz of creamed coconut and a squeeze of chilli paste to the lentils, corn and stock. My husband ate the lot with some homemade bread....then I let him to my secret!!!! :) We've had it twice since and just as good with a stock cube!
jul34es's picture
2nd Aug, 2012
made this for tea tonight and it was so easy to make and tasted great.
29th Jul, 2012
My family is generally not keen on spices but they do like home-made soups. I thought using visible cumin seeds would be too obvious so I used a teaspoon of cumin powder and half a teaspoon of mild chilli powder. We ate the soup in the garden and accompanied it with warm buttered ciabatta. Delicious! A hit with everybody.
20th Jul, 2012
this was very nice
14th Jul, 2012
I really like using this recipe and use it often. Its filling and tasty. Yummy! Thanks!!
14th Jul, 2012
I really like using this recipe and use it often. Its filling and tasty. Yummy! Thanks!!
3rd Jul, 2012
Very easy, excellent soup.
22nd Jun, 2012
I just love this soup, love the cumin, lentil flavour of it. I have made it several times for different people and it has gone down very well.
19th Jun, 2012
WoW! what a tasy easy soup to make. It's very filling, the cumin seeds are a must as they give real depth of flavour. I served it with a teaspoon of harrisa, a few coriander leaves and a swirl of natural yoghurt. The sprinkle of cumin seeds at the end make it special and make my kitchen smells heavenly.
18th Jun, 2012
Very easy, very quick and very nice:)


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