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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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24th Mar, 2015
I have never managed to get my spices to 'jump around' in the pan (any tips?) but they release their aromas nicely, and the soup is delicious nonetheless. I add a bit more spice than suggested, and leave out the oil as I really don't think it's necessary. A Saturday lunch favourite!
18th Feb, 2015
gorgeous soup!! really healthy, warming and filling! left out the oil and the milk. added extra chilli as I like my food with a bit of a kick! give it a go you will not be disappointed! this is far from bland as other comments suggested!
11th Feb, 2015
i love this soup as many other say it is so easy to make and so yummy. It is a soup I make regularly. I add a small pot of single cream which just makes it a bit more creamy and even more yummy.
10th Feb, 2015
Quick, easy and satisfying soup. Left out the chilli flakes because of my young daughter but then added to mine afterwards when ready to eat. Next time I'll try this in the slow cooker.
1st Feb, 2015
Oh my goodness, this is SO EASY and totally delicious! I didn't fancy grating so many carrots, so just chopped them into small pieces and simmered it for an extra 5 minutes. Yum :-)
25th Jan, 2015
We really enjoyed this agree the recipe is a good base to adapt. I used half the main ingredients kept the cumin seeds the same and used 3 pitches chilli flakes as we like spice and left them all in. I substituted milk with more water as wanted to keep it dairy free! Also left out the oil and added about 1tbsp garlic granules.
7th Jan, 2015
First time of making this today and it was goooooood. Added a little more chilli and some chick peas after it had been blitzed in the blender. Served with a warm crusty baguette and it went down a treat:)
7th Jan, 2015
As I follow the 5 2 diet i omitted the oil (about 240 calories) and it seems fine although not tried it yet.....can you tell me is the calorie count per portion or for whole amount as its not clear....thank you
2nd Jan, 2015
Made this soup yesterday, it was lovely but I had to add quite a lot more chilli flakes as I couldn't taste any heat. Seasoned with a little salt and plenty of pepper it is delicious, and even better the next day.
23rd Dec, 2014
so good! i used chilli powder instead of flakes and added much less oil. Still great. Easy peasy.


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