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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27th Mar, 2014
This is a good basic builder recipe. I had to spice it up quite a bit though for my tastes and added extra chili flakes, garlic, onion (as other reviews mentioned) and extra cumin powder in addition to the seeds. I did add about ¼ tsp. of all spice too. Great basic recipe you can mix and match according to your tastes. I thought the yogurt added a special layer of flavor so for those of you on the fence to try the yogurt or not … I say go for it!
27th Mar, 2014
I have made this soup several times and it is perfect when you don't have a lot of time. It is tasty but not very filling in my opinion so you'll need to add something to it.
25th Mar, 2014
Super easy, super healthly and super delicious! In my opinion, no need for milk or yoghurt – plus it will keep longer in the fridge without!
Carolyn1979's picture
17th Mar, 2014
This soup was good. We'll keep the recipe. The shredded carrot seems to give it a "fuller" texture more than if it had just been only chopped carrots in a watery soup. I used a vegetarian stock cube. I didn't have yogurt and I probably didn't have enough cumin but it tasted just fine. I like how easy the recipe is. We ate it with freshly-baked bread. I was surprised when I brought the soup to a boil and it the soup foamed up, slipped out from under the lid, down the sides and onto the stove burner! Next time I might try coconut oil instead of olive oil. Thank you.
EllieMarianna's picture
15th Mar, 2014
Really tasty, everyone loved it!
22nd Feb, 2014
Lovely I left the milk out in mine don' like the thought of it in my soup still came out lovely and thick after i put it in the blender yummy
13th Feb, 2014
That was meant to be 5 stars!
13th Feb, 2014
So simple to make, so few ingredients, couldn't believe it was so tasty.
toothfairy79's picture
6th Feb, 2014
I made this today and it's really easy and very tasty. I forgot to add the milk though, I can't see it making a lot of difference to be honest. I have made two batches so I have some in the freezer.
3rd Feb, 2014
lovely nutritional soup, love the scent of the cumin & chilli toasting on the pan, beautiful flavours, really nice to have on a cold evening with some nice crispy rolls!


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