Spiced carrot & lentil soup

Recipe by Joe Jones,easy Prep: 15 mins,Cooking: 20 mins,Serves: 4

With the changing colder weather, this is a lovely warming soup to make and enjoy anytime, but especially at this time of year.




  • 2 tsp cumin seeds
  • 2 tbsp olive oil
  • 600g carrots washed and coarsely grated (no need to peel)
  • 140g split red lentils
  • 1 litre vegetable stock
  • 125ml reduced-fat coconut milk


  • Large saucepan
  • Stick blender or food processor


How to make the soup

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes 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.
  2. Add the oil, carrot, lentils, stock and 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 yoghurt and a sprinkling of the reserved toasted spices.


  • Energy

    996kj 238kcal 11.9%
  • Fat

    10.8g 15%
  • Saturates

    3.22g 16%
  • Sugars

    9.1g 10%
  • Salt

    1.64g 27%

Vitamin A

Carrots are a rich source of beta carotene which gives them there bright colour. beta carotene is converted in the body to vitamin A


Carrots are a rich source of the mineral potassium, which helps to regulate blood pressure

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