A comforting, nutritious soup that marries pureed carrots and red lentils with warm spices, coconut milk, and a bright-tangy feta crumble. It’s hearty yet elegant—perfect for cozy dinners or a satisfying vegetarian entrée.
Why You’ll Love This Recipe
I adore how this soup blends simplicity with depth. Nutty lentils and sweet carrots form a velvety base, while spices like curry powder, turmeric, and cinnamon add warmth. Coconut milk brings creaminess, and the finishing feta crumble with pumpkin seeds adds a delightful tang and texture contrast.
ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
- 2 Tbsp olive oil
- 1 large onion, diced
- 400 g carrots, peeled and chopped
- 2 garlic cloves, crushed
- 2 tsp curry powder
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- 75 g red lentils, rinsed
- 600 ml vegetable stock
- 100 ml full‑fat coconut milk
- Salt & freshly ground black pepper
- 25 g pumpkin seeds, toasted
- 30 g feta, crumbled
- Herbs: chives, parsley (for garnish)
directions
- Heat olive oil over medium in a large pot. Sauté onion until softened, about 5 minutes.
- Add garlic, curry powder, turmeric, and cinnamon; cook 1 minute until fragrant.
- Stir in carrots, lentils, and stock. Bring to a simmer, then cook until carrots and lentils are tender (~20 minutes).
- Whisk in coconut milk, then blend the soup until smooth. Season with salt and pepper.
- For the crumble: Toss crumbled feta with toasted pumpkin seeds and some chopped herbs.
- Serve soup in bowls topped with the feta–pumpkin seed crumble and a sprinkle of fresh chives or parsley.
Servings and timing
- Serves: 2 generous bowls
- Prep time: ~10 minutes
- Cook time: ~30 minutes
- Total time: ~40 minutes
Variations
- Make it vegan: Use plant-based feta or swap for roasted nuts/seeds.
- Add heat: Stir in pinch of cayenne or chilli flakes during cooking.
- Extra veg: Mix in sautéed parsnip or sweet potato with carrots.
- Chunkier style: Blend half the soup, leaving the rest slightly chunky.
storage/reheating
I keep leftovers in an airtight container in the fridge for up to 3 days. When reheating, I add a splash of stock or water to loosen it and warm it gently over low heat. The crumble is best added fresh when serving.
FAQs
When should I add the spices?
I toast them with garlic just before adding the carrots—it deepens the warmth and fragrance.
Can I swap red lentils?
Yes, but remember other lentils may take longer to cook and yield a firmer texture.
How do I avoid a grainy coconut milk texture?
I stir coconut milk in off the heat and then simmer briefly before blending to ensure a silky finish.
Can I make this soup ahead?
Absolutely—I make it a day in advance and reheat it, adding the crumble just before serving.
What else could I top it with if I’m dairy-free?
I’d go for extra pumpkin seeds, toasted nuts, a swirl of coconut cream, or even chopped fresh herbs.
Conclusion
This Spiced Carrot and Lentil Soup with Feta Crumble has fast become one of my favorite cozy meals—nourishing, flavorful, and packed with texture contrasts. It’s one of those dishes I’m always excited to share. Let me know how you personalize yours!
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Spiced Carrot and Lentil Soup with Feta Crumble
A warm, silky carrot and red lentil soup infused with aromatic curry, turmeric, and cinnamon, topped with tangy herby feta and crunchy toasted pumpkin seeds—perfect for cozy autumn or winter meals.
- Total Time: 45 minutes
- Yield: 2 servings
Ingredients
2 tbsp olive oil
1 large onion, diced
400 g carrots, peeled and chopped
2 garlic cloves, crushed
2 tsp curry powder
½ tsp ground turmeric
¼ tsp ground cinnamon
75 g dried red lentils
600 ml vegetable stock
100 ml full‑fat coconut milk
Salt and freshly ground black pepper, to taste
For the feta crumble:
30 g feta
1 tbsp parsley, roughly chopped
1 tbsp chives, thinly sliced
25 g pumpkin seeds
To serve:
Warm bread and butter or plant‑based spread
Instructions
Heat 1 tbsp oil in a large non-stick pan over medium heat. Add onion and sauté ~10 minutes until softened.
Add remaining oil, carrots, garlic, curry powder, turmeric and cinnamon; sauté 2–3 minutes.
Stir in lentils, then pour in vegetable stock. Bring to a boil, reduce heat and simmer 15–20 minutes until carrots and lentils are tender.
While soup cooks, mix feta, parsley, and chives for crumble; toast pumpkin seeds in a dry pan until golden.
Stir in coconut milk, simmer 2–3 minutes. Remove from heat and blitz until smooth. Season to taste.
Ladle into bowls, top with feta crumble and pumpkin seeds. Serve with warm bread.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
