Spiced Carrot, Lentil & Spinach Soup (5:2 Diet)

I know, I know, it's summer, in some areas it's scorching and here I am sharing a soup recipe. In my defence it's cooler here in Scotland and I still crave soup during the summer. This spiced carrot, lentil and spinach soup is so so delicious I had to share it.

Do you eat soup during the summer?

I wanted all the flavour of our favourite spinach and coconut dal, so I used the same spices. I was originally planning on adding some coconut milk to this soup too, but when I tasted it I realised how divine it was and didn't want to dilute the flavour by adding anything creamy.

We all loved it, even the wee one. Although I say wee, he's actually getting tall for a wee boy (must be all the soup) and eats like a horse.

Nutrients and Calories

As you can see this soup is high in Vitamin A which is important for good vision, healthy bone growth and cells. It also support the immune system and promotes healthy skin.

It is a good source or Dietary Fibre, Iron and Vitamin C. It also provides a small amount of calcium.

If you divide this soup into 6 large portions it provides 184 calories and if you serve 8 normal portions it provides 138 calories. It's also low in fat and salt. So it makes it perfect for the 5:2 diet.

5:2 Diet

You must have heard of the 5:2 diet or fast diet which was invented by Dr Michael Mosley. If not you can check out my 5:2 Diet guide. Basically it is a two day fast where men eat and drink 600 calories a day and women eat and drink 500 calories a day. Yes it's low, but it's possible. It's best not to do both days together and try not go crazy on non-fast days. It's a gradual way to lose weight and when I was doing it I felt really positive and energetic on fast days.

The Updated 5:2 Diet

Michael Mosley has recently updated the rules and you will be pleased to hear he has upped the calories to 800 for everyone.

He told The Telegraph “Cutting down to 800 calories a day seems to be almost as effective and for some people much more ‘doable’. It's low calorie, without being super low-calorie. And if you want to have lunch, you can slip those extra 200 calories in there.”

If you have tried the 5:2 Diet you will know how exciting this is.  Read more about it in my post The New 5:2 Diet Explained.

Soup on the 5:2 Diet

If you are following the 5:2 diet, either the original diet or the updated diet, then soup is your friend. It's low calorie, super healthy and it fills you up. As well as this spiced carrot, lentil and spinach soup, try my spicy tomato and lentil soup at 123 calories per bowl, my spicy butternut squash soup at 113 calories per bowl, my minestrone soup at 198 calories per bowl or my easy broccoli and spinach soup which comes in at 145 calories per bowl.

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Quick Blender Broccoli and Stilton Soup
Spiced Carrot, Lentil & Spinach Soup
A gently spiced soup that has so much flavour. It's vegan and dairy-free and perfect if you are watching your weight. It's only 184 calories for a huge bowlful or 138 calories for a standard bowlful. I'm making this soup as part of my trip back into the 5:2 diet.
  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 5 medium carrots, grated
  • 50g spinach
  • 200g/1 cup red lentils
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground ginger
  • 1 tsp ground turmeric
  • 1 ½ litres/6 cups vegetable stock
  • a good grinding of salt and pepper
1. Saute the onion and garlic in the olive oil until soft.2. Add the grated carrots & spinach then measure in the spices and stir through.3. Add the stock and lentils then cook for 25-30 minutes. 4. Season with salt and pepper, then serve with crusty bread.5. Enjoy!
Total prep time:
Nutrition facts per 6 servings:
138 calories
3.2 grams fat

Yield: Serves 6-8


  1. This sounds amazing, Jac. I love adding lentils to soups to make them more heartier.

  2. I was heartened by the justified increase in calories, too. Although I admit to being more a fan of the 8 hour eating window, with eating between 11.30 am and 7.30 being my norm when I do it. I've been a slacker lately though. We are still having soup too. Needs must! Yours looks lovely and brilliantly nutritious too. :-)

    1. The eight hour eating window sounds sensible. I usually fall within that, although usually about 11 am when I have a hot chocolate or apple. The 800 makes it a lot easier.

  3. This looks such a great healthy soup! Being dairy intolerant, I love that is awesomely dairy-free :)

    1. Yes, it is definitely awesomely dairy-free and delicious! I have another batch cooking right now. I wish I could share the gorgeous smell too.

  4. That sounds sounds great for the Fall and winter! Creamy and hearty!

  5. You totally had me at lentils and spice!

    I do love a good spiced lentil soup... no matter what the weather. It's never too hot for lentil soup, TBH. I also love your addition of spinach and carrot - all the goodness, and still fantastic for 5:2 - I call that a win! xx

  6. I must be blind, but I do not see anything in the recipe directins about when to add the lentils. Are they dried when you add them? Are they cooked first?

    1. Whoops! Sorry about that. Same time as the stock. Glad you spotted it.

  7. She'll enable you to adhere to your slimming down routine when you begin feeling it's excessively prohibitive.


I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x