Spiced carrot & lentil soup

Spiced carrot & lentil soup

  • 1
  • 2
  • 3
  • 4
  • 5
(628 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
Save to My Good Food
Please sign in or register to save recipes.


  • 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.

You may also like

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
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
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.


Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.