Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(613 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 Feb, 2012
Absolutely delicious and so quick! I used skimmed milk and left out the oil - couldn't see why it was needed - probably added to the richness but not necessary if you're trying to be really low fat. The soup still tastes really luxurious! Think red lentils are a must for this recipe and they cooked perfectly in the time suggested.
5th Feb, 2012
Brilliant soup, I added a couple of drops of Tabasco but that was for my own taste. Easy to make, and even easier to eat!
25th Jan, 2012
This soup is amazing!!! Delisious!!!
25th Jan, 2012
Lovely recipe, made this for the family and they all loved it!!
25th Jan, 2012
My family LOVE this soup. None of us like spicy so i dont add the chilli flakes and I dont bother grating the carrots, just roughly chop them. To make it DAIRY FREE I add orange juice which gives a wonderful fresh taste in the background.
24th Jan, 2012
Excellent recipe, though the dry-frying of the spices beforehand can be a bit tricky! They burn quite fast. I suggest switching in coconut milk for the regular milk for added flavor. Enjoy!
22nd Jan, 2012
Cheap, quick and easy to make. A new family favourite. Changes: I used ground cumin (instead of cumin seeds) and agree that it needs more stock: I put in an extra pint and a quarter. Finally I garnished with dried chopped parsley. A great way to get your vitamin A, especially for those in the family who won't eat carrots.
18th Jan, 2012
Used ground chilli and cumin and put more stock in as this soup can be quite thick. Made this soup several times my absolute favourite home made soup. Very filling
17th Jan, 2012
Smells amazing and tastes lovely. Made it without the milk and softened a diced onion in the spices and oil before i added the carrot, stock and lentils. Delicious with a dolop of creme fraiche.
14th Jan, 2012
I've had this soup a few times now, and it is nice, but I have found that although i like it, I really have to be in the mood for it. It can get boring quite quickly.


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