Carrot, lentil & orange soup

Carrot, lentil & orange soup

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(34 ratings)

Prep: 15 mins Cook: 35 mins


Serves 4
Deliciously spicy - warm up with this fab veggie soup.

Nutrition and extra info

  • Easily doubled
  • Vegetarian

Nutrition: per serving

  • kcal92
  • fat1g
  • saturates0g
  • carbs17g
  • sugars0g
  • fibre2g
  • protein4g
  • salt0.56g
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  • 1 tsp cumin seeds
  • 2 tsp coriander seeds
    Coriander seed

    Coriander seed

    kor-ee-and-er seed

    The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

  • 1 onion chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 225g carrots diced



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 75g red lentils
  • 300ml orange juice
  • 2 tbsp low-fat natural yogurt
  • fresh chopped coriander to garnish
  • pinch paprika to garnish



    A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…

  • 600ml vegetable stock


  1. Crush the seeds in a pestle and mortar, then dry-fry for 2 mins in a large pan until lightly browned. Add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 mins until the lentils are soft.

  2. Transfer to a food processor in batches and process until smooth. Return to the pan, then gently reheat, stirring occasionally. Adjust seasoning to taste. Ladle into individual serving bowls, swirl the yogurt over and sprinkle with the chopped coriander leaves and paprika. Serve immediately.

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Comments, questions and tips

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30th Dec, 2018
Easy and tasty but v small portions. Could easily be doubled. Didn't use dollop of yogurt & it still tasted great
10th Mar, 2016
Amazing soup recipe. For me, just the right balance of ingredients and fab with the fresh chopped coriander dropped in before serving. I froze mine in batches and it freezes and reheats really well. Not a huge dollop of yogurt fan but it was just as lovely without.
28th Dec, 2015
My version really wasn't enough for 4 people but as there were only 3 of us, all was well. I used the juice of 2 x clementines and topped it up with orange juice. I also used goose stock, instead of vegetable so there was lovely depth of flavour.
6th Oct, 2015
Way too much orange juice - I used the juice of two oranges, about 220 ml, and it was so sour I had to add sugar. Dry frying the spices after you toast them is odd, much better to dry roast then grind as usual I like the idea of adding a little fresh ginger as others have done, there isn't really enough spice in there (2 tsp. of coriander doesn't add much) There is the germ of a good soup in there - next time I'll use one orange, all the juice and some of the zest, and a lot more spice The colour is beautiful
26th Sep, 2015
this is lovely and so simple to make. i'll definitely be adding to my list of usuals :)
30th Jan, 2015
Sorry, but I thought that this was horrible. Will go back to plain carrot and lentil soup with extra veggies. No stars!
12th Dec, 2014
So tasty. Added some chilli and dried ginger at the dry dry stage (although could have used fresh later?). Also upped the carrot a bit.
11th Dec, 2014
When I dry fry the spices, i also add a bit of crushed ginger. It goes well with the orange and makes it superhealthy
6th Jan, 2014
Delicious even though i did have to make a few wee tweaks e recipe to allow for what i had in the cupboards. Will definitely be making this again.
5th Apr, 2013
My favourite soup! Adding a tin of tomatoes gives another lovely flavour, and the coriander is essential! Always make this on the weekend to take to work.


28th Jan, 2014
Nutritional info given says 0g sugar, is this correct? Given the soup contains Orange Juice and Carrots, both with natural sugars?
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