Spiced carrot & lentil soup in a bowl

Spiced carrot & lentil soup

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(973 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

  • Freezable
  • Healthy
  • 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 (to make it dairy-free, see 'try' below)



    One of the most widely used ingredients, milk is often referred to as a 'complete' food…

  • 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 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

  2. Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil. 

  3. Simmer for 15 mins until the lentils have swollen and softened.

  4. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

  5. Season to taste and finish with a dollop of plain 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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23rd Feb, 2020
I added a sprinkle of chilli powder, thumb of ginger and a garlic clove for an extra kick. Delicious!
7th Feb, 2020
My new favourite soup! I've had it 4 times in the last week. Quick and simple to make and absolutely delicious. I missed the milk out by mistake when I first made it, and thought it tasted so good, didn't bother adding it next time. I serve with warmed plain naan bread (yummy) and a swirl of double cream, since I didn't want to buy a pot of plain yoghurt specially.
13th Jan, 2020
I found this recipe a bit bland. I had to add more seasoning than I would've liked to make it palatable.
13th Jan, 2020
This is the best soup I have ever tasted.
Geraldine Bruce's picture
Geraldine Bruce
8th Jan, 2020
Delicious! I did add leeks (because I had some I had to use) and garlic. I will definitely make it again
ichristie's picture
18th Nov, 2019
I added a chopped onion and a clove of garlic and sweated them in the oil first then added the chopped carrot and continued to sweat the mixture until softened. I feel this may have contributed towards a better depth of flavour.
8th Nov, 2019
Sorry but this soup was spectacularly revolting. I make a lot of soups and ended up having to throw it away which is a first. Think I will stick to my favorite Prue Leith carrot and coriander Soup recipe in future which is delicious.
TastyCat's picture
30th Oct, 2019
A great warming soup for a cold day. The whole family enjoyed it. Beautiful with a warm garlic naan to dip in. I added a fresh red chilli, simply because I had some. Will definitely be making again during these colder months.
29th Oct, 2019
Really nice soup. Just like my local Falafel shop. I made it vegan by adding a whole can of Coconut Milk.
Ieva Mickevičiūtė's picture
Ieva Mickevičiūtė
17th Oct, 2019
This soup recipe is the best!!! All of my family loved it especially my two older sisters even my grandmother (she is very picky with food), who live apart from me, asked me to cook this soup for her. Also, it’s super easy to make.


25th Feb, 2020
Does the 238cal include the nanny bread? Tia
Barney Good Food's picture
Barney Good Food
26th Feb, 2020
Hi Molly, No it doesn't. Thanks, Barney
26th Oct, 2019
Hi, I am making this for the first time and wondering whether it needs garlic/coriander seeds/ginger or any of the above? Sometimes simple recipes can be better for flavour but other times they need something extra or risk being bland and I'm just wondering what people who have tried this recipe thought? Many thanks!
26th Oct, 2019
I am making this for the first time. The ingredients look a little basic but sometimes the nicest things are simple. Do people generally feel this needs garlic or ginger or coriander or is the cumin and chilli enough for flavour? Much appreciate anyone's tips! Great way to use up extra carrots when buy too many and avoid buying soup in plastic tubs - thank you.
12th Jun, 2019
Can I freeze this recipie?
goodfoodteam's picture
17th Jun, 2019
Thanks for your question. Yes, you can freeze this recipe. All our freezable recipe are marked with a blue star above the nutritional information. Freeze before adding the yogurt.
Alastair King
23rd Jan, 2019
When i add the oil to the hot pan it burns the seeds. Is it ok to add the oil after the stock?
Nicki Jade's picture
Nicki Jade
1st Mar, 2020
I’d like to know the answer to this too or can I omit the oil completely?
23rd Jan, 2019
I don't have cumin seeds, but I do have ground cumin. Can I substitute this? If so, how much would I need for 2 tsp cumin seeds?
goodfoodteam's picture
25th Jan, 2019
Thanks, yes you can substitute it. We'd recommend using 1 - 1 1/2 tsp ground cumin at the beginning, depending on taste.


12th Jan, 2020
It would be a five star with onion, harissa and garlic as others have suggested and I tried. Life is too short for grating carrot. Just chop it and cook it.
7th Apr, 2019
I added a tin a of 5 bean salad and parsnips for a variation on a great recipe
19th Mar, 2019
This soup was excellent although I did fry off some onions with fresh red chillies before adding the carrots & lentils. Great texture once blended. Will definitely make again.
Rochelle Beech's picture
Rochelle Beech
5th Mar, 2018
tasty, used a teaspoon of harrisa instead of chilli flakes.
16th Jan, 2017
I have made this soup many times but my latest batch was the tastiest yet. I forgot to remove the scoop of toasted seeds so had double the amount in the pot from the start. I had two parsnips which needed used so I added them keeping the original amount of carrots but adding more water. I like the soup even better now, it's subtly different in a nice way.
notnixon's picture
23rd Sep, 2016
Delicious! I used coconut milk (the drinking kind) rather than cows milk. The hint of coconut really helped the flavour.
27th Apr, 2016
Fantastic recipe - cheap, easy, tasty and healthy - I made it vegan by swapping the dairy milk for a tin of coconut milk. This has become a regular of mine and has been a big hit with friends.
10th Sep, 2015
If you are going to blend at the end there is really no need to grate the carrots to begin with just chop quickly and throw in to pot!
ollynewport's picture
1st Mar, 2015
If you prefer a chunky soup, cut the the carrots into small cubes, keeping the rest of the ingredients the same. If you wish to have meat: take several slices of smoked streaky bacon, cut into small pieces, fry until crispy, and add to the saucepan along with the carrot, lentils, milk and stock.
6th Dec, 2014
A great soup, very filling. I have it as a snack as it has good balance of veg and vegetarian protein.


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