If you're searching for a quick, nutritious, and affordable meal, this Spiced Carrot & Red Lentil Soup is one of the best healthy recipes you can make at home. It’s naturally creamy, high in plant-based protein, rich in fiber, and packed with warming spices that turn simple ingredients into a comforting bowl of goodness. This recipe is ideal for meal prep, weight-loss diets, vegetarian plans, and anyone wanting a cozy soup ready in just 15 minutes.

Learn more about the nutritional benefits of lentils here.

Why This Carrot & Lentil Soup Is So Popular

• Ready in 15 minutes
• High-protein, high-fiber, and low-fat
• Vegetarian and easy to make dairy-free
• Budget-friendly ingredients
• Freezer-friendly and perfect for weekly meal prep
• Warm, aromatic flavors from cumin and chili

Check out more healthy soup recipes and carrot-based recipes on our blog.

Read the original BBC Good Food recipe here.

Ingredients (Serves 4)

• 2 tsp cumin seeds
• A pinch of chili flakes
• 1 tbsp olive oil
• 600 g grated carrots
• 140 g red split lentils
• 1 liter vegetable broth
• 125 ml milk (or light coconut milk for dairy-free)
• Salt & pepper to taste
• Yogurt for serving
• Naan or crusty bread (optional)

How to Make Spiced Carrot & Red Lentil Soup (Step-by-Step)

1. Toast the spices: Warm cumin seeds and chili flakes in a dry pot for 1 minute. Reserve half for topping.
2. Build the soup: Add olive oil, carrots, lentils, broth, and milk. Stir well and bring to a boil.
3. Simmer: Lower the heat and cook for 12–15 minutes until lentils soften and absorb the flavors.
4. Blend: Use an immersion blender for a smooth, silky soup or leave some texture for a rustic finish.
5. Season & serve: Add salt and pepper. Serve with yogurt and the toasted spices. Enjoy with warm naan or crusty bread.

Nutritional Information (Per Serving)

• Calories: ~260
• Protein: 11 g
• Fiber: 9 g
• Fat: 8 g
• Rich in: Iron, Vitamin A
• Diet: Vegetarian, low-fat

Variations & Expert Tips

• Dairy-free option: Use coconut milk or oat milk.
• Boost protein: Add chickpeas or top with roasted lentils.
• Extra flavor: Add 1 tsp grated ginger or a squeeze of lemon.
• Creamier texture: Blend all the soup or add more coconut milk.
• Meal prep: Store up to 6 days in the fridge or 3 months in the freezer.

FAQ – Spiced Carrot & Red Lentil Soup

Is this carrot and lentil soup good for weight loss?
Yes. It’s low in calories, high in fiber, and naturally filling.

Can I freeze this soup?
Absolutely. Freeze in airtight containers for up to 3 months.

Can I make this recipe vegan?
Yes — use coconut milk or any plant-based milk instead of dairy.

How do I make the soup thicker?
Blend more lentils or cook 5–7 extra minutes to reduce the liquid.