Curried Carrot & Lentil Soup

Curried Carrot and Lentil Soup

This soup is just right for when you need something warming and hearty.  It’s a sort of a cross between a dal and a soup.  Serious comfort food (if comfort is needed) and just great for the cooler weather now that it is upon us.   Lovely with your favourite gluten free bread, oatcakes or rice cake or, if you make it thick enough, you could even serve it over a baked potato.

I’m sure I don’t need to reiterate the multiple benefits of coconut oil, ginger, garlic, cumin and turmeric, let alone of the humble lentil or carrot.  This soup is just bursting with health and vitality!  It is really easy to make and just as easy to customise to suit yourself.  Add in different root vegetables to the carrots – parsnip would be amazing with the curry spices, celeriac, Jerusalem artichoke, squash, sweet or even potatoes (go easy on the blending though if you use white potatoes – you don’t want the soup to be gluey).  You can also ring the changes on the spices or leave them out altogether.  Do add the garam masala if possible though – it definitely adds something special.

curried carrot & lentil soup


  • 1 tablespoon coconut oil
  • I white onion finely chopped
  • A one-inch piece of fresh ginger grated (use a microplane or the finest grate on your grater)
  • 2 cloves garlic minced or grated (see above)
  • 3 medium carrots chopped fairly roughly
  • 1 level teaspoon ground cumin
  • 1 level teaspoon ground coriander
  • ½ teaspoon garam masala (optional)
  • ½ teaspoon turmeric
  • ½ teaspoon chilli flakes (or to taste – or use chilli powder or even a real chilli pepper!!)
  • 1 x 14oz tin chopped tomatoes
  • 8 oz (225 g) split red lentils
  • 25 litres veggie stock (or water)
  • Sea salt and black pepper to taste
  • Juice of half a lemon (optional but definitely recommended)
  • Fresh coriander to garnish (or parsley – equally good)


  • Sauté the finely chopped onion and carrots in the coconut oil until softened
  • Add the garlic and ginger and sauté for a further 30 seconds or so
  • Stir in the cumin, coriander, turmeric, chilli and garam masala till everything is well coated with the spices
  • Add the tin of chopped tomatoes, the red lentils and water (you can adjust the density later with extra water/stock if it’s too thick)
  • Season, bring to the boil then simmer till everything is soft – maybe 20 – 30 minutes. Take care to add more water/stock if required
  • Blitz till it’s as smooth (or chunky) as you like
  • Adjust the seasoning and squeeze in the juice of half a lemon. Top with chopped coriander leaf or parsley and enjoy however, whenever and wherever you like

Suggestion: If you find the curried flavour a little too strong for your palate, try adding a little coconut milk or cream of coconut to temper it a little.


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