Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(623 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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6th Jun, 2012
For some reason I thought this was a bit bland, and had to add more chilli and some smoked paprika. Having some for lunch today though!
29th May, 2012
One of the most simple but tasty soups I've ever made! Unfortunately I didn't have any cumin seeds, but the soup was nevertheless delicious, with a creamy texture once blended. I'll definitely be making this again. At ~ 165 calories a serving and packed full of fibre, it's great for dieters!
27th May, 2012
tasted like a curry, and has a horrible texture..
19th May, 2012
This is so easy and yet so tasty. You can also really spice it up with the chilli flakes or just totally omit them. I know make this soup all the time even though we are heading into the summer
18th May, 2012
I love this recipe its wonderful and normally i dont like carrot soup! i add a cheeky bit of cinnamon and squeeze 1 or 2 oranges in.. lovely!
16th May, 2012
This was nice, but i probably won't make it again. I added ground cumin instead because i didn't have any cumin seeds, but it still tasted good. I found that the soup could have done with more liquid as it was still quite thick even after blending.
15th May, 2012
very tasty!!! love it served with naan bread and good scoop of natural yogurt on top!
7th May, 2012
very quick and excellent for a cold may bank holiday!
6th May, 2012
Fantastic recipe. I wasn't so keep on the cumin seeds on top but it was still delicious.
6th May, 2012
I have made this soup a couple of times now and really love the lentils in it. Both times I have had friends for lunch who have also enjoyed it.


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