Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(614 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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27th Feb, 2012
Delicious but I added an onion and used ground cumin. Very thick so will use a bit more stock next time.Will definitely make it again!!
26th Feb, 2012
This recipe is in the "dairy free" section but there's milk in the recipe! Have tried Soya but curdles,.. any suggestions?
24th Feb, 2012
This was absolutely delicious and extremely quick and easy to make. I used three pinches of chili flakes as I like it a bit hotter. It was amazing.
23rd Feb, 2012
Great soup! Added garlic, onion, tomatoes, fresh ginger, ground & whole cumin, ground coriander and turmeric. Tasted great, especially with the dry roasted spices, fresh coriander and yoghurt. Firm favourite had it twice this week! Great vegetarian hearty soup that non vegetarians will love.
19th Feb, 2012
19th Feb, 2012
Amazingly convenient, particularly if you have a food processor handy, and amazingly yummy. I added a lot more chilli flakes to give it a hot 'kick' as my husband loves spicy food. I also added some extra hot water and milk once I blitzed the final mixture to thin the consistently.
15th Feb, 2012
So delicious and filled me up!
14th Feb, 2012
Am not sure how this soup got such high ratings. I've just thrown the whole thing down the toilet. I found it quite nauseating. Waste of ingredients - lucky I didn't need to shell out too much. Still waste of an hour or so!
12th Feb, 2012
This soup is delicious. The only change I made was to use chicken stock instead of vegetable - and it was enjoyed by all!
11th Feb, 2012
Didn't have any vegetable stock so had to use chicken stock that was in the freezer. Came out quite nice but the stock did over power it a bit so will definately stick the veggie stock next time. Needs extra chilli too, so i put in some chili and garlic oil x


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