This spiced carrot and lentil soup is the perfect balance of warmth, comfort, and nourishment. Naturally thickened with red lentils and brightened with aromatic spices, it’s the kind of bowl that chases away the chill on cold days. Ready in under 30 minutes, it’s an easy, budget-friendly meal that’s also great for meal prep or freezing.
I found the original recipe on the BBC Good Food website when looking for some soup recipe inspiration!
We love carrots and lentils in our house...add a bit of spice and you end up with a delicious warming soup that's rich in fibre, vitamins A and C, full of iron and low in fat...it's a winner!
Tips
- Make this soup on the hob or in a slow cooker - see both Instructions below.
- Make it dairy-free - for a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.
- Optional variations:
- Add harissa paste, smoked paprika and a touch of cinnamon for a Moroccan-style soup.
- Add garam masala and fresh ginger for an Indian-style soup.
- For a creamy version, stir in coconut milk or cream before blending.
- This spiced carrot and lentil soup recipe is easily adapted if you’re cooking for less or more people.
FREQUENTLY ASKED QUESTIONS
Yes - it’s naturally vegetarian — just ensure your stock is vegan, and skip yogurt or use coconut yogurt for garnish.
Red lentils are best as they cook quickly and break down easily, giving the soup a creamy texture without blending.
Yes - cool it completely, then freeze in portions for up to 3 months. Reheat gently with a splash of water or stock.
Add cooked shredded chicken, chickpeas, or a dollop of Greek yogurt when serving.
Serve with crusty bread, naan, or a cheese toastie for a heartier meal.
Add fresh chilli, cayenne pepper, or a spoon of harissa paste.
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How to make this Spiced Carrot and Lentil Soup
Ingredients
- 2 tsp cumin seeds
- a pinch of chilli flakes
- 2 tbsp olive oil
- 600g carrots, washed and coarsely grated (no need to peel)
- 140g split red lentils
- 1l hot vegetable stock (made from 2 stock cubes or pots)
- 125ml milk, I use semi skimmed (to make it dairy-free, see Tips)
- salt and freshly ground black pepper
To serve (optional):
- plain yogurt
- naan bread
- crusty bread
Instructions (see Tips)
- Heat a large casserole, stock pot or saucepan and dry-fry the cumin seeds with a pinch of chilli flakes for 1 minute, or until they start to jump around the pan and release their aromas.
- Scoop out about half with a spoon and set aside. Add the olive oil, carrots, lentils, hot stock, and milk to the pan and bring to the boil.
- Simmer for 15 minutes until the lentils have swollen and softened.
- Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).
- Season, to taste and finish with a dollop of plain yogurt (optional) and a sprinkling of the reserved toasted spices. Serve with warmed naan breads or crusty bread (optional).
Slow Cooker Instructions
- Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml of hot 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 slow cooker is done, stir in the milk and whizz up the soup depending on how chunky you'd like it.
- Season, to taste and finish with a dollop of plain yogurt (optional) and a sprinkling of the toasted spices. Serve with warmed naan breads or crusty bread (optional).
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Spiced Carrot and Lentil Soup
Ingredients
- 2 tsp cumin seeds
- a pinch of chilli flakes
- 2 tbsp olive oil
- 600 g (1.3 lb) carrots washed and coarsely grated (no need to peel)
- 140 g (4.9 oz) split red lentils
- 1 l (4 ¼ cups) hot vegetable stock (made from 2 stock cubes or pots)
- 125 ml (½ cup) milk I use semi skimmed (to make it dairy-free, see Tips)
- salt and freshly ground black pepper
To serve (optional):
- plain yogurt
- naan bread
- crusty bread
Instructions
- Heat a large casserole, stock pot or saucepan and dry-fry the cumin seeds with a pinch of chilli flakes for 1 minute, or until they start to jump around the pan and release their aromas.
- Scoop out about half with a spoon and set aside. Add the olive oil, carrots, lentils, hot stock, and milk to the pan and bring to the boil.
- Simmer for 15 minutes until the lentils have swollen and softened.
- Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).
- Season, to taste and finish with a dollop of plain yogurt (optional) and a sprinkling of the reserved toasted spices. Serve with warmed naan breads or crusty bread (optional).
Slow Cooker Instructions
- Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml of hot 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 slow cooker is done, stir in the milk and whizz up the soup depending on how chunky you'd like it.
- Season, to taste and finish with a dollop of plain yogurt (optional) and a sprinkling of the toasted spices. Serve with warmed naan breads or crusty bread (optional).
Notes
- Make this soup on the hob or in a slow cooker - see both Instructions below.
- Make it dairy-free - for a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.
- Optional variations:
- Add harissa paste, smoked paprika and a touch of cinnamon for a Moroccan-style soup.
- Add garam masala and fresh ginger for an Indian-style soup.
- For a creamy version, stir in coconut milk or cream before blending.
- This spiced carrot and lentil soup recipe is easily adapted if you’re cooking for less or more people.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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