One of the highlights of entering the cooler months is that I can make a new soup each week which I keep in the fridge, ready for heating up for a quick lunch. During a busy day, it’s all too easy to skip lunch, so it’s always handy to have something which can be ready in minutes, with little fuss or preparation.

Soup is great for a few reasons; it’s usually cheap to make, easy to prepare, it can hide ingredients you (or family members!) are not keen on, it can be frozen or kept in the fridge for a few days, plus it can contain are good amount of fibre, protein and veggies depending on what you decide to put in it.

By combining red lentils with carrot and lots of health-giving spices, this soup is nourishing and flavoursome.

Here’s what you will need;

  • veg stock
  • carrots
  • fresh coriander
  • red lentils
  • spices
    • turmeric
    • cumin
    • coriander
    • ginger
    • nutmeg
  • onions
  • tomato passata

Things to mention;

  • Begin by assembling all of the ingredients together.
  • If you make hot vegetable stock, this will enable the soup to start the cooking process more quickly rather than waiting for it to boil, so put the kettle on!
  • Make sure you rinse your lentils under running cold water until the water runs clear.
  • Reserve some of the coriander and one carrot for serving if desired.
  • This soup makes enough for 6 medium bowl servings.
  • If you like a bit of spice, add a touch chilli or finish with some chilli flakes.

Red Lentil, Carrot, Cumin, Ginger & Coriander Soup

The Balanced Kitchen
Prep Time 15 minutes
Cook Time 25 minutes
Course Appetizer, Light Bite, Soup
Servings 6 servings


  • Large pan


  • 2 onions peeled, chopped
  • 300 g carrots tops removed, peeled if not organic
  • 1 tsp ground coriander
  • 1 TBSP ground turmeric
  • 1 tsp ground cumin
  • 2 tsp ground ginger
  • 1 tsp nutmeg
  • 350 g red lentils rinsed
  • 1.5 litres vegetable stock
  • 500 g tomato passata
  • 1 bunch fresh coriander leaves
  • ground black pepper and sea salt to season


  • Place the chopped onions and carrots into a large pan with a dash of water, place a lid securely on the pan and cook on a low heat for 5mins.
  • After 5 minutes, add all of the spices and stir through.
  • Next, add the lentils, stock and tomato passata and stir together.
  • Bring to the boil then simmer for 20-25mins until the lentils are broken down and fully cooked.
  • Once the soup is cooked, add most of the fresh coriander (reserving a few leaves for serving),use a stick blender to blend until smooth. Season to taste before serving.


Add chilli or chilli flakes if you prefer it with more spice.
Serve with a few shavings of carrot and fresh coriander leaves and a swirl of olive of hemp oil if desired.
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