Delicious Spiced Carrot Lentil Soup

This delicious soup is thick and rich and creamy. The carrots, tomatoes, and lentils complement each other well and the cilantro and chili flakes give it just the right kicked-up flavor.

Tip: Organic carrots are recommended in this recipe. Wash carrots well and leave the skin on to maintain nutrients that would otherwise be lost.

Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4


3/4 c. split red lentils

1 qt. hot vegetable stock, divided

2 T. Olive oil

1 Pinch of Chili flakes

1 lb. Carrots washed well and coarsely sliced

1 medium onion, roughly chopped

2 tomatoes, diced

1/2 c. milk

4-5 branches of cilantro, chopped, to taste

To Serve:

Greek yogurt or sour cream, to taste

Crusty bread or warm naan

Cilantro to garnish


  1. In a medium bowl, add just enough warm vegetable stock to cover the lentils to begin to soften.
  2. Heat the stock pot over medium heat. Add chili flakes and let cook for 1 minute to release their oil.
  3. Add olive oil, onion, and carrots. Sauté for 4-5 minutes until vegetables begin to soften.
  4. Add tomatoes, lentils, and remaining stock. Simmer for 10-12 minutes or until carrots are tender.
  5. Add milk and bring just to a boil. Reduce heat and simmer for 10 minutes until lentils and vegetables are fully cooked.
  6. Add cilantro.
  7. For a smooth texture blend with an immersion blender.
  8. Adjust seasonings and finish with yogurt or sour cream, garnish with cilantro, and enjoy with warm bread.
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