Nutrition and Diet

Spicy Carrot and Lentil Soup

This is a lovely ‘warming’ soup. If you prefer a less chunky soup, blend until smooth before serving piping hot!

Number of servings: 6
Preparation time: 15 mins
Cooking time: 30 mins
Suitability for Vegetarians: Yes

Nutrition information (and percentage GDA) per portion:

Energy (kcal)



Fat (g)



Saturated Fat (g)



Salt (g)



Sugar (g)



Traffic light data:
LOW  Fat
LOW Saturated Fat
LOW Salt


  • 2 teaspoons vegetable oil
  • 1 onion, finely chopped
  • 2 sticks celery, finely chopped
  • 2 carrots, coarsely grated
  • 55g (2oz) split red lentils
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 850ml (1.5 pints) vegetable stock
  • Freshly ground black pepper, to taste


  • Heat oil in a saucepan. Add onion and celery and cook until soft, stirring.
  • Add carrots, lentils, cumin, coriander, stock and black pepper. Stir to mix.
  • Cover, bring to the boil, then simmer gently for 15-20 minutes or until carrots and lentils are soft, stirring occasionally.
  • Ladle into soup bowls.

Serving suggestion:
Serve hot with fresh crusty bread.

Nutrition fact:
The stuff that makes carrots orange helps keep your body in top condition. It can keep your eyes working well and your skin looking healthy. Lentils contain folic acid which your body needs to grow properly.

Reproduced with the kind permission of the British Heart Foundation.