spiced carrot + lentil soup | meat free monday

The long weekend is drawing to an end, an overindulgent weekend filled with chocolate, chocolate and more chocolate, not to mention the booze! Daylight savings have just finished for another year, it’s 6pm and we’re all exhausted. A bowl of steaming humble soup is just what we need to settle back in to home after visiting family in the big smoke.

This carrot and lentil soup is very filling and goes really well with a loaf of crusty olive bread. The flavours are Moroccan with the cumin playing a starring role and you can add as much chilli as you like. (I recommend going easy on the spices as a little goes a long way in this recipe).

It’s a perfect meat free Monday dish now that the weather is starting to cool and it’s got the added bonus of being really good for you. And if you haven’t cooked with lentils before, give them a try. They are inexpensive, packed with nutrients and when using lentils from a tin, as this recipe does, it makes for a speedy and convenient meal. The soup freezes really well and will keep for a couple of days in the fridge too.

Meat free Monday is a great way to squeeze in some more of your 5 a day veggies, is kind on the wallet and good for your health. It may be something you want to adopt in your household?

spiced carrot + lentil soup (serves 2 adults w some leftovers)

1/4 teaspoon of cumin seeds
A pinch of dried chilli flakes
2 cloves of garlic, crushed
1 x piece of fresh ginger, minced, about the size of a 20 cent coin
Juice of 1/2 a lemon
Olive oil, a tablespoon
6 large carrots, peeled and chopped
1 x tin of lentils, 400 grams
1 x cup of milk
1 x litre of vegetable stock (powdered stock is fine)
Natural yoghurt, feta cheese OR sour cream, to serve
Olive bread, to serve

  • In a heavy based saucepan, dry fry the cumin seeds and chilli flakes for 30 seconds over a medium heat until they start to pop.
  • Add the olive oil, garlic and ginger and fry off for a couple of minutes.
  • Add the carrots, stock, milk and lemon juice and bring to the boil.
  • Back it off to a low simmer, pop the lid on and cook for approximately 20 minutes so that the carrots are tender.
  • Add the drained lentils and cook for a further 20 minutes.
  • The carrots should now be really soft and can be mashed easily using a fork.
  • Using a stick blender, blend the soup until smooth.
  • Add a good dollop of natural yoghurt or sour cream and stir through.
  • Serve hot with an extra dollop of the yoghurt or cream, or sprinkle some feta over the top. Serve with some crusty olive bread.

Lo’s tips

  • I have been known to be quite heavy handed when it comes to chilli as I love things hot! Take care with the cumin and chilli in this recipe though as a little goes a long way.

Some very humble ingredients make this a really affordable dish.


Make sure that you cook the soup long enough to allow the carrots to become really soft.


A stick blender is the perfect kitchen tool for blending soups.




If you make this soup please feel free to comment below or send me a pic here as I would love to share it on the lo’s fans page. xx

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