Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(620 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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30th Apr, 2012
23rd Apr, 2012
Really yummy!!
21st Apr, 2012
Lush. Swapped the chilli for 2 cloves of garlic & its delicious.
18th Apr, 2012
Made this as per the recipe (with the exception of olive oil to make it healthier) and it's really good. Very tasty and comforting. Made last week and about to make again! Yum!
16th Apr, 2012
Excellent recipe and a basic which allows for adding up other spices without ruining it. I added up some garam masala, a pinch of curry powder and a whole deseeded red chilli and it was to die for.
16th Apr, 2012
Lovely recipe. So quick and easy to make and really tasty. I didn't have cumin seeds so used ground cumin and left all the chilli flakes in the soup instead of reserving some for the top. I added a clove of garlic and some coriander. It was a little bit spicy for my children but they still managed to eat large bowls of it so a definite win!
whitechoco84's picture
13th Apr, 2012
I have made this twice now it's such an easy soup to do, great with tomato and rosemary focaccia bread for some reason!
kyrawippich's picture
17th Mar, 2012
The soup was indeed a quick, easy, tasty and filling winter meal. It was nice but not much more than that. My boyfriend said he'd rate it a 3.5 out of 5...
edwa453's picture
17th Mar, 2012
Tasty and quick to make. Whole family loves it. We've been doing Weight Watchers and this works out as only 2 points. Brilliant as so filling and you can have some crusty bread with it and still only 4 - 6 points for a whole lunch.
15th Mar, 2012
Very good recipe - I used coconut milk as was making it dairy-free, which was delicious with the spices. I would recommend blitzing it as it makes it smoother and easier to eat. A delicious, warming, filling soup without being heavy.


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