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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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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.
12th Mar, 2012
Really tasty, given that there aren't many ingredients in it. No onions is good. I gave up grating the carrots though - there were just too many to do! Cutting them up finely was fine.
8th Mar, 2012
Lovely bowl of soup. I added a teaspoon of coriander seeds to the dry-roasting stage and grinded the spices coarsely, and roasted some cumin seeds seperately to sprinkle over the soup. Plus I fried a chopped shallot until translucent and added some chopped garlic before adding all other ingredients. Forgot to jazz it up with yogurt though...
7th Mar, 2012
This is probably one of my all time favourite soups. I am a complete soup addict and probably eat it three or four nights a week. I have this soup all the time and the flavours and rich, creamy texture never get old. I don't bother with the naan and yogurt to serve - I just have plain bread if I have anything at all.
3rd Mar, 2012
Finding it hard to move on and make a different soup after trying this one
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


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