Spiced carrot & lentil soup Recipe is a hearty and warming dish that combines the sweet and earthy flavors of carrots with the protein-rich lentils and a variety of aromatic spices. The soup is made by sautéing onions and garlic in olive oil and then adding a mixture of spices such as cumin, cinnamon, ginger, nutmeg, and allspice. This is followed by the addition of chopped carrots and rinsed lentils, which are simmered with broth and water until tender. The final result is a smooth and flavorful soup that can be garnished with fresh cilantro, yogurt, or sour cream for added taste and texture. This recipe is a great way to warm up on a cold day and get a good dose of healthy vegetables and protein. The recipe is versatile as well as you can add diced potatoes to make it more creamier and filling.

Here’s a recipe for a simple and delicious Spiced carrot & lentil soup Recipe

Spiced carrot & lentil soup Recipe

Spiced carrot & lentil soup Recipe Ingredients

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground allspice
  • 2 cups chopped carrots
  • 1 cup dried brown lentils, rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • Salt and pepper, to taste
  • Optional garnishes: chopped fresh cilantro, plain yogurt or sour cream

Read also: Chicken & chorizo jambalaya Recipe

Spiced carrot & lentil soup Recipe Steps

  1. Heat the olive oil in a large pot over medium heat.
  2. Add the onion and garlic and cook until softened, about 5 minutes.
  3. Stir in the cumin, cinnamon, ginger, nutmeg, and allspice and cook for 1 minute more.
  4. Add the carrots, lentils, broth, and water.
  5. Bring to a boil, then reduce the heat and simmer, covered, until the lentils and carrots are tender, about 30-40 minutes.
  6. Season with salt and pepper to taste.
  7. Use an immersion blender or transfer the soup to a blender or food processor and blend until smooth.
  8. Return the soup to the pot and heat through if necessary.
  9. Serve with cilantro, yogurt or sour cream.

Note: You could add some diced potatoes as well in step 4 to make it more creamier and filling.

Spiced carrot & lentil soup Recipe Nutrition

The nutritional value of the Spiced carrot & lentil soup Recipe will vary depending on the specific ingredients and quantities used, but in general, it can be a healthy and nourishing dish. Here are some potential nutritional benefits:

  • Carrots: High in Vitamin A, Vitamin K, Vitamin C and Fiber
  • Lentils: Good source of plant-based protein, fiber and several minerals like Iron, Phosphorus and Potassium
  • Olive oil: Rich in healthy monounsaturated fats, antioxidants and anti-inflammatory compounds
  • Spices used: like cumin, cinnamon, ginger, nutmeg, and allspice are known for their anti-inflammatory and antioxidant properties.

The soup could be high in carbohydrates depending on the quantity of lentils and carrots used. A cup of serving could contain around 150-200 kcal, with less than 10 gms of fat, 20-25 gms of Carbohydrates and 8-12 gms of Protein. These numbers are approximate and depend on serving size and ingredients used.

It is recommended to use broth instead of water to enhance the flavor and make it more nutritious. Vegetable broth is a good source of antioxidants, vitamins, and minerals and adds umami to the soup.


In conclusion, Spiced carrot & lentil soup Recipe is a delicious and nutritious dish that is easy to make and can be customized to suit your taste. The combination of carrots and lentils provides a good source of vitamins, minerals, and protein, while the spices used add a depth of flavor and may offer additional health benefits. The recipe is perfect for a cold weather or when you’re looking for a hearty and filling meal that is easy on the stomach. It’s a perfect balance of flavors, aroma, and nutrition. This dish is also vegan and gluten-free, making it a suitable option for those with dietary restrictions. Additionally, this recipe is flexible, you could add or remove ingredients to adjust to your liking or dietary needs. Overall it’s an easy, tasty and healthy recipe to have in your recipe arsenal.