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5 from 2 votes

Orange, red lentil and roast carrot soup

This carrot and orange soup is packed with goodness, full of flavour and fun to make.
Prep Time15 mins
Cook Time30 mins
Total Time1 hr
Course: Soups
Cuisine: British
Keyword: soup
Servings: 4 bowl
Calories: 262kcal
Author: Emily Leary


  • 500 g carrots
  • 2 tbsp coconut oil or olive oil
  • 1 tsp coriander seeds
  • 1 tsp cumin seeds
  • 1 tsp turmeric
  • 2 shallots
  • 2 cloves garlic
  • 150 g red lentils
  • 1 litre water
  • 2 blood oranges juice and zest
  • 10 g fresh coriander chopped
  • 1 pinch black pepper


  • Scrub the carrots, top and tail and slice in half lengthwise, or into quarters if large. You can peel the carrots, but if they are organic there is no need, as many of the valuable nutrients sit just under the skin.
  • Pop the carrots into a roasting tin with 1 tbsp of coconut or olive oil, and roast at around 200C/400F/180C fan for approximately 30 minutes until nicely roasted and beginning to caramelise.
  • Meanwhile, finely chop the shallots and crush the cumin and coriander seeds and pop in a saucepan with the remaining oil. Add the turmeric and sauté over a medium/low heat for about 10 minutes until the shallots are soft and the spices fragrant. Crush and add the garlic and cook for another minute.
  • Rinse the lentils then add them to the pot and stir well for a couple of minutes.
  • Pour over enough of the water to cover everything and cover with a lid for about 20 minutes, stirring occasionally and adding a little more water if it becomes dry. Simply add more water if you desire a thinner soup, less if you want more of a puree.
  • When the lentils are tender and a little mushy, add the roasted carrots to the pot and cook for another 10 minutes, again adding extra water if very dry.
  • Remove from the heat and add the blood orange zest and juice.
  • Blend until smooth, adding extra water as necessary.
  • Serve with fresh chopped coriander, a crunch of black pepper and a hunk of fresh bread (optional for little ones!).


Calories: 262kcal | Carbohydrates: 39g | Protein: 12g | Fat: 8g | Saturated Fat: 6g | Sodium: 93mg | Potassium: 848mg | Fiber: 16g | Sugar: 8g | Vitamin A: 21080IU | Vitamin C: 15mg | Calcium: 80mg | Iron: 4mg