Recipe: Creamy Spiced Red Lentil & Carrot Soup


  • Olive oil
  • 1 onion, small dice
  • 3 garlic cloves, crushed
  • 1-inch ginger, peeled and grated
  • ½ tsp cumin seeds
  • ¼ – ½ tsp ground turmeric
  • ¼ tsp ground nutmeg
  • 1 carrot, peeled and chopped
  • 1 parsnip, peeled and chopped
  • 70g red lentils
  • 1 tbsp miso paste
  • 300ml water
  • 300ml almond milk
  • Salt and black pepper
  • 2 tbsp coconut yoghurt


  1. Heat a drizzle of olive oil in a saucepan and fry the onion and garlic for 5-10 minutes until softening. Add in the ginger, cumin, turmeric and nutmeg. Fry for 1 minute or so until really fragrant.
  2. Add in the chopped carrot, parsnips and red lentils and stir to coat. Pour in the miso paste, water, almond milk, salt and black pepper.
  3. Bring to the boil and allow to simmer for 15-20 minutes until the lentils are soft.
  4. Transfer the soup to a bowl or blender and puree by hand or with the machine until smooth. Add in more milk or water as necessary to make a thinner consistency.
  5. Serve warm with a swirl of coconut yoghurt, toasted croutons, red chilli flakes and fresh herbs.
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