Spiced lentil and carrot soup is a cosy, budget-friendly bowl with roasted veg and warm spices. The veg caramelises in the oven with cumin, coriander and a touch of chilli, then blends with tender red lentils into a silky, deeply flavoured bowlful. It’s budget-friendly, naturally vegetarian (easily vegan), and exactly the sort of cosy supper you want on a chilly evening. Make it thick and hearty, or loosen with extra stock for a lighter texture; finish with yoghurt, herbs and a drizzle of chilli oil.
Serves: 4 | Prep: 15 mins | Cook: 40-50 mins
Ingredients
- 800g carrots, peeled and cut into chunky batons
- 1 large onion, cut into wedges
- 1 red pepper, cut in quarters
- 3 cloves garlic, unpeeled
- 2 tbsp olive oil
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- ½ tsp turmeric
- ½–1 tsp chilli flakes or 1 tsp harissa paste
- Salt and Black pepper
- 200g red lentils, rinsed
- 1.5 litres hot vegetable stock
- 1 tbsp tomato purée
- To finish: yoghurt or coconut yoghurt, fresh coriander/parsley, chilli oil, toasted seeds/dukkah
Method
- Roast the veg. Heat the oven to 160°C (fan 140°C). On a large baking tray, toss carrots, onion, pepper and garlic cloves with the oil, spices, chilli/harissa, salt and plenty of black pepper. Spread out well. Roast approximately 40 mins, turning once, until the edges are caramelised.
- Cook the lentils. While the veg roasts, simmer the rinsed red lentils in the stock with the tomato purée for 15 minutes, until very soft.
- Blend. Squeeze the roasted garlic from its skins. Tip all the roasted veg (and any spicy oil from the tray) into the pot. Add the lemon juice. Blend until smooth with a stick blender, adding a splash of hot water if you prefer it looser. Taste and adjust salt, pepper and heat.
- Serve. Warm through for 2–3 minutes. Ladle into bowls and finish with a swirl of yoghurt, a drizzle of chilli oil, herbs and a handful of toasted seeds or dukkah.
Make it yours
- Extra-creamy: stir in 100ml coconut milk
- Smokier heat: add more smoked paprika or a little chipotle.
- Veg swap-ins: a parsnip or small sweet potato roasts beautifully with the carrots.
- Different lentils: green/brown work too; simmer 25–30 mins and expect a chunkier texture.
- Freezer-friendly: cool, portion and freeze up to 3 months. Loosen with stock when reheating.
Our Kit for this Recipe
We love these pieces from Joseph Joseph and Ninja—they’re the exact tools we used to make this soup and portion it for the freezer. The Joseph Joseph roasting trays help the carrots take on that lovely caramelised edge; the Ninja hand blender blitzes everything smooth straight in the pan (no extra washing up); and the Joseph Joseph Nest™ Lock containers stack neatly, are leakproof, and make it easy to freeze individual portions for effortless midweek meals. Pop a tub in the fridge overnight to defrost, then reheat gently for a no-fuss dinner.
Ninja Foodi 2-in-1 Hand Blender & Mixer – CI090UK
£79.99 (offer price; RRP £99.99)
- Powerful 850-watt base drives both the hand blender and hand mixer.
- Variable speed control – 2 blending speeds, 5 mixing speeds.
- POWERBASE recognises each attachment and optimises settings.
- Designed to power through thick mixtures for smooth soups.
- Easy to clean with top-rack dishwasher-safe accessories.
- 2-year guarantee when registered.
Customer rating: ★★★★½ 4.8/5 (151 reviews) • ~95% would recommend
“Smooth soup.”
“Brilliant piece of kit… would highly recommend.”
Contains an affiliate link. If you buy through my link, I may earn a small commission at no extra cost to you.
Joseph Joseph Nest™ Oven Non-stick 3-piece Roasting Tray Set
Colour: Blue • £85.00 • In stock
- Heavy-gauge carbon steel with a durable non-stick coating.
- Easy-pull handles for a secure grip with oven gloves.
- Space-saving nesting design allows airflow when stored and helps prevent scratches between trays.
- Works with other Nest™ Oven designs.
- 10-year guarantee.
Customer rating: ★★★★☆ ~4.5/5 (≈33 reviews)
“Brilliant – very useful.”
“Useful trio – recipient loved it.”
Contains an affiliate link. If you buy through my link, I may earn a small commission at no extra cost to you.
Joseph Joseph Nest™ Lock 5-piece Blue Food Container Set – Editions
Colour: Blue • £40.00 • In stock
- Space-saving, nesting design with colour-coded bases.
- Easy-find, snap-together lids so nothing goes missing.
- Airtight, leakproof and stackable—ideal for fridge/freezer.
- Freezer, microwave and dishwasher safe (top rack).
- Set contains: 230ml, 540ml, 1.1L, 1.85L, 3L (each with matching lid).
Customer rating: ★★★★☆ ~4.5/5 (≈276 reviews)
“Best containers I’ve ever had.”
“Space-saving! Updated my kitchen… so glad I did.”
“A bit pricey but worth every penny.”
Contains an affiliate link. If you buy through my link, I may earn a small commission at no extra cost to you.
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FAQ’s
Can I make this spiced lentil and carrot soup ahead?
Yes. It keeps 3–4 days in the fridge. Reheat gently with a splash of stock or water.
Does it freeze well?
Perfectly. Cool completely, portion into airtight containers, label, and freeze for up to 3 months. Defrost overnight in the fridge, then reheat until piping hot.
Which lentils are best?
Red split lentils (masoor) cook in about 15 minutes and blend silky-smooth. Green/brown lentils work but need 25–30 minutes and give a chunkier texture.
How spicy is it and how do I adjust the heat?
It’s mildly spicy as written. For less heat, halve the chilli flakes or skip harissa. For more, add extra chilli or a pinch of cayenne at the end.
Can I skip roasting and make it on the hob?
You can. Soften the onion and carrot in oil for 10 minutes, add spices for 1 minute, then add lentils and stock and simmer 15–20 minutes. Flavour won’t be as deep as tray-roasting, but it’s still lovely.
Is it dairy-free/vegan?
Yes if you use vegetable stock and finish with coconut yoghurt or a drizzle of olive oil instead of dairy yoghurt.
What if the soup is too thick?
Whisk in hot stock or water, 2–3 tbsp at a time, until you like the consistency. Season again to taste.