Red lentil & carrot soup

Red lentil & carrot soup

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(86 ratings)

Prep: 5 mins Cook: 20 mins


Serves 2

This warming and budget-friendly vegetarian soup is perfect packed in a flask for lunch. It's also easy to double the quantities and freeze half for later

Nutrition and extra info

  • Freezable
  • Easily doubled
  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal258
  • fat5g
  • saturates1g
  • carbs37g
  • sugars12g
  • fibre8g
  • protein13g
  • salt1.6g
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  • 1 white onion, finely sliced



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

  • 2 tsp 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…

  • 3 garlic cloves, sliced
  • 2 carrots, scrubbed and diced



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

  • 85g red lentils
  • 1 vegetable stock cube, crumbled
  • generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…


  1. Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and cook briefly over the heat.

  2. Pour in 1 litre of the boiling water from the kettle, stir in the lentils and stock cube, then cover the pan and cook over a medium heat for 15 mins until the lentils are tender. Take off the heat and stir in the parsley. Ladle into bowls, and scatter with extra parsley leaves, if you like.

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Comments, questions and tips

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1st Jul, 2020
Such a dull soup. Even with homemade chicken stock instead of a vegetable stock cube, this was unexciting.
24th Sep, 2019
Perfect for the 5-2 diet. You can get 2 good bowls or 3 decent cupfuls of healthy filling soup for one of your two 500 calorie days. Perfect on all counts.
shook_man_'s picture
1st Jun, 2019
I found this to be very enjoyable, especially with added salt. In future I would add more lentils and maybe rice for substance, more carrots because 2 was not enough, and perhaps some spices to give the flavour more punch.
Kate KM's picture
Kate KM
1st Apr, 2019
Very good soup. I added more lentils to make it more filling and a bit more spices. Will be making again!
19th Jul, 2018
Would try 110 g of lentils and two stock cubes with everything else the same :)
3rd May, 2018
Lacks a bit of flavour with 1 stock cube so I add 2. I also up the lentil quantity to around 100-110g for a thicker soup
15th Feb, 2018
Very poor recipe. Cooked it with the quantites given and found it very watery and taseless. Struggled through a bit of it, then my wife and I agreed it tasted like dishwater, threw it away and made a sandwich! This one of the few recipes I have every done this with. Other comments mentioning doubling everything but the stock which I should have done as well.
Jonno S
9th Dec, 2017
A very quick and easy soup to make. Like others, I added cumin and chilli flakes for more flavour. I had bacon ribs as an accompaniment and used the liquid for the stock, very nice, just how my mother used to make.
16th Aug, 2017
So simple and quick! I added a little cumin for extra taste.
16th Jun, 2017
Quick, easy and tasty combination. Thank you


8th Feb, 2019
Hello, Would this also work with coriander (I have plenty left in the fridge from another recipe!) instead of the parsley? Thanks for your help.
goodfoodteam's picture
8th Feb, 2019
Thanks for your question. Yes, fresh coriander will work well too.
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