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Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(640 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 Aug, 2015
Just made this really lovely, I did add a couple of cardamon pods in, as a soup it's the best lentil soup I have tried, but will defo use this as a curry sauce with either meat or chick peas but use less liquid to make it thicker , it's a lot healthier than using coconut milk xxx
13th Aug, 2015
Definitely better with about 100g fewer carrots.
4th Aug, 2015
Amazing recipe, tasty, lovely consistency. My children love it, you should try it!!
17th Jun, 2015
Really delicious and easy soup. Can't fault it at all, so easy to make. A tip: if you're going to blend it into oblivion like i did there's no need to grate the carrots, I just threw mine in and blitzed until smooth. Gorgeous soup.
3rd Jun, 2015
Super cheap, easy to make, healthy and delicious :-). Followed the recipe pretty much except used slightly less carrot as didn't have enough. I will definitely be making again!
3rd Jun, 2015
Fantastic! So quick. So simple. So delicious. Wonderful recipe. Served with chopped coriander leaves and a squeeze of lemon this went to another level. Didn't need the milk, just went with 1500 ml of stock instead. Yum scrum. Will be making this one again and again.
31st May, 2015
Tasty soup, will make this again. Used the slow cooker recipe from the tips, and it took another hour than suggested for the lentils to soften. Excluded the olive oil from the recipe to make it extra healthy.
6th May, 2015
This is a great recipe. Lentils are cheap and a good source nutrition so its super healthy. I would recommend the food processor option if you have one as it turns it into a smooth soup for you.
11th Apr, 2015
This is a lovely tasty soup, on the second time I made this I used only 500g of carrots as 600g was just a bit too carroty for me, and I doubled the amount of chilli flakes as I like it nice and hot!
6th Apr, 2015
Just made this as it looked quick and easy and it really was! I didn't have cumin seeds so added a little extra chilli flakes and some black pepper. Left out the milk by accident but wasn't needed as tasted amazing with a small dollop of sour cream to serve. Will definitely be making it again :)


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