Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(646 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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19th Jan, 2016
Hi, Bit confused. You say "Put the ingredients into the slow cooker as per instructions"....I don't see the instructions for the slow cooker......????
alimootwo's picture
4th Feb, 2017
the slow cooker instruction is after the main recipe, scroll down slowly and it is in a box underneath
18th Feb, 2016
The slow cooker instructions are in the "tip" section underneath the actual recipe :)
25th Oct, 2015
Really recommend this recipe, I did alter it a bit, I added swede, onions, celery, garlic and lemon juice. I also used curry powder as I didn't have cumin. However as a base for inspiration this recipe is great!
14th Oct, 2015
I've made this a few times with different tweaks each time. For the ultimate soup, add a small chopped onion when frying the spices (and 1tsp turmeric and coriander and a little chili powder) then add a diced potato to help thicken it up. Finally skip the milk but add a good squirt of tomato puree. Absolutely fantastic!
14th Oct, 2015
I love this soup. I leave out the dairy (as I'm following weight watchers) and add turmeric, ground coriander, fresh ginger, fresh garlic and chilli. Great way to use up that bag of carrots lurking in the veg rack.
6th Oct, 2015
This is my go-to soup, have made it countless times now! Easy, cheap, filling & healthy (like all soups really) but sooo delicious.
21st Sep, 2015
This soup is SO delicious and SO quick and easy to make. Even my two teenage boys like it. I made it again today and could't be bothered grating the carrots, so I just sliced them REALLY thinly and then decided not to blitz it. Love this - a cheap, healthy and delicous family soup!
johnmcgregor's picture
19th Sep, 2015
Made this today and it went down really well with all the family. Kids especially loved it as it was packed with carrots! Simple to make and a very nice soup!
Julia Fay
18th Sep, 2015
Made this soup today - it was absolutely delish. I added a white onion, a small piece of ginger and half a fresh chilli, which I fried in the oil until soft before adding the carrots and lentils. I also added a few cardamom pods with the lentils (discarded before blending), a dash of cream and a squeeze of lime juice at the end. It worked really well, an aromatic soup without being too spicy - will definitely be making again!


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