Spicy Carrot and Lentil Soup

Spiced carrot and lentil soup

  • serves 4
  • Easy

Check out our simple red lentil soup recipe with lightly spiced curried carrots. This veggie soup is easy to make and under 300 calories



  • groundnut oil 2 tbsp
  • onions 2, diced
  • carrots 500g, diced
  • mild curry powder 1 tbsp
  • red lentils 4 tbsp
  • vegetable stock 1.5 litres
  • cumin seeds 1 tsp
  • coconut yogurt or natural yogurt 4 tbsp
  • coriander a small bunch, leaves picked


  • Step 1

    Heat 1 tbsp of oil in a large pan and soften the onions and carrots for 10 minutes. Add the curry powder and fry for 2 minutes before adding the lentils and stock. Bring to the boil and simmer for 20 minutes until the carrots are tender and lentils soft. Season with pepper and a little salt if it needs it.

  • Step 2

    Take off the heat and blend until smooth using a stick blender (or blend in a food processor then pour back into the pan to reheat).

  • Step 3

    Heat the rest of the oil in a small frying pan then sizzle the cumin seeds until golden and fragrant.

  • Step 4

    Top each bowl of soup with a spoonful of yogurt, the cumin seeds and a sprinkle of coriander leaves.

Try more of our soup recipes here...

Celeriac Soup Recipe with Chorizo

Nutritional Information

  • Kcals 252
  • Fat 8.6g
  • Saturates 2g
  • Carbs 30g
  • Sugars 19.2g
  • Fibre 10.2g
  • Protein 8.6g
  • Salt 1.1g