Spiced carrot & lentil soup

Spiced carrot & lentil soup

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(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
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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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Wisteria Apple Grove's picture
Wisteria Apple Grove
25th Sep, 2014
Excellent, very tasty!
14th Sep, 2014
Made the soup today, followed recipe and it was very nice.
13th Sep, 2014
This was great with these on the side! https://www.youtube.com/watch?v=dzS41HQL7xQ
8th Sep, 2014
Very simple and very tasty, both my 4 and 2 year old agree :)
17th Aug, 2014
I am a man who likes when cooking to be unfettered by exactitudes, although sometimes necessary, I know. I liked this recipe as together with the comments from other contributers I felt that you could personalise it in so many ways by different bases, vegetables and "bulking ingredients". Yet to be tasted but cooling in the pan and smells divine!
21st Jul, 2014
This is a good recipe but I added some extra things for flavour and nutrition: caraway seeds, dried coriander, garlic, onion, tahini and pumpkin seed butter. The last two items I like to add to all my soups, just a little teaspoon improves texture and boosts the protein content. I left out the milk; it wasn't necessary. I didn't have chilli flakes so used a few dashes of tabasco and lots of black pepper. Definitely tastes better when spicy. Oh and I used a knorr lamb stock cube instead of veg stock. Very yummy!
18th Jun, 2014
I make this all the time as it's an easy go-to recipe. I don't measure the cumin seeds and chilli flakes, just chuck a load in. The extra is nice for sprinkling on other meals too. I leave out the milk too as I think it's unnecessary. The soup has a lovely thick and creamy texture because of the lentils and doesn't need milk or substitutes to make it creamier in my opinion. To the people reading the comments about it being bland and needing tweaking, I would disagree. I don't think it's bland at all, and doesn't need anything else. Follow the recipe as it is and you will not be disappointed (don't forget the cumin seeds and chilli flakes!)
12th May, 2014
Oh dear. I don't know what I did wrong, but I ended up with a big pan full of blandness. I won't make this again.
9th May, 2014
This was incredible! Lovely and Creamy. I used Oat milk instead of Ordinary milk and skipped the yogurt as I am lactose Intolerant and it still tasted amazing. Loved it! Will be making again and again
24th Apr, 2014
So Good! I altered the recipe a little after reading other comments (thank you). I doubled the lentils, added a leek, left out the oil, added 400ml of coconut milk instead of milk (the extra liquid balancing out the extra lentils), and threw in some curry powder, cardamom, and turmeric with the other spices. I only blended half the soup, and it has a great consistency and texture. Definitely a substantial meal.


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