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Nutrition: per serving

  • kcal263
  • fat8g
    low
  • saturates2g
  • carbs31g
  • sugars13g
    low
  • fibre9g
    high
  • protein11g
  • salt0.91g
    low
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Method

  • step 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.

  • step 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.

  • step 3

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

  • step 4

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

  • step 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.

Frequently asked questions

How long will carrot and lentil soup last in the fridge?

This makes an ideal get-ahead lunch for the week ahead to take to work. It will last in the fridge for up to 6 days.

How to freeze carrot and lentil soup

Freeze, in the portion sizes required, in an airtight container once cooled. It will keep in the freezer for up to 3 months. Defrost overnight and stir well when reheating to bring it back together.

RECIPE TIPS
USE A SOUP MAKER

Save time and effort by placing all your ingredients in a soup maker and whizzing up a delicious soup in no time. Read our review on some of the best soup makers available.

IF YOU WANT TO USE A SLOW COOKER...

Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml stock into your slow cooker pot. Cover and cook on High for 3 hours until the lentils are tender. Dry-fry the remaining cumin seeds and chilli flakes just until fragrant. When the lentils are done, stir in the milk and whizz up the soup depending on how chunky you'd like it.

MAKE IT MOROCCAN

Substitute the chilli flakes and cumin seeds for a few teaspoons of harissa paste. You could add cooked shredded chicken at the end of cooking, too.

MAKE IT DAIRY-FREE

For a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.

Recipe from Good Food magazine, October 2005

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Comments, questions and tips (902)

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Overall rating

A star rating of 4.5 out of 5.1445 ratings

g12jdc

Lovely warming hearty (= substantial) soup. I adapted this for our soup maker (on smooth - 21mins). Seriously delicious and very healthy for a dreekie grey day. Give it a go, it won’t disappoint.

osavannahstar34144

So good and a lot more flavourful than expected ❤️❤️❤️

swilcock

I fry a chopped onion in a little oil with the cumin seeds - makes it extra tasty!

pwilson44

Love this soup. I double the recipe and freeze it. I leave all the cumin in rather than sprinkle half on top. I also use 1tsp (or 2 for doubled up recipe) of chilli flakes and season well with salt and pepper. We think it’s great. I also just chop the carrots finely rather than grating and cook a…

sarahjac

For me this was terribly bland. I added some cayenne pepper after the blending and it wasn't enough to give it a kick. I can't tolerate very spicy foods, that's how I know how bland this is. You'd have to get creative in order for it to work - not my talent though! Apologies to the recipe writer…

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