Hearty Red Lentil Soup (Vegan, One-Pot)
Thick, warming red lentil soup with cumin, lemon, and olive oil. 20g plant protein, 360 kcal. Dirt cheap, incredibly nutritious, and delicious.
The $1 Per Serving Soup That's Packed With Protein
Red lentil soup might be the most underrated meal in existence. At under $1 per serving, it delivers 20g of plant protein and 360 calories of pure comfort. The red lentils break down during cooking into a naturally thick, creamy soup that needs no cream, no butter, and no fancy technique — just a pot, heat, and 30 minutes.
This is the soup that gets you through cold months, tight budgets, and busy weeks. The cumin and turmeric add warmth and anti-inflammatory benefits, the lemon juice brightens everything at the end, and a drizzle of good olive oil makes it feel luxurious. Make a big batch and eat all week — it actually gets better every day as the flavors deepen.
Ingredients
- 250g (dry) Red lentils
- 1 large Onion
- 2 medium Carrot
- 4 cloves Garlic
- 1L Vegetable broth
- 2 tsp Cumin
- 1 tsp Turmeric
- 1 Lemon
- 2 tbsp Olive oil
- to taste Salt & pepper
Instructions
Sauté aromatics
Heat olive oil over medium heat. Cook diced onion and carrots 5 minutes. Add garlic, cumin, and turmeric, stir 1 minute until fragrant.
Add lentils and broth
Add rinsed red lentils and vegetable broth. Bring to a boil, then reduce to a simmer.
Simmer
Cook 20-25 minutes until lentils are completely soft and falling apart. They'll naturally create a thick, creamy texture.
Finish
Squeeze in lemon juice, season with salt and pepper. For a smoother soup, blend half with an immersion blender. Serve drizzled with olive oil and crusty bread.
Frequently Asked Questions
Why red lentils?
Red lentils cook fastest (20 minutes, no soaking), break down naturally into a creamy soup, and have a mild, slightly sweet flavor. Green or brown lentils hold their shape better but need 35-40 minutes.
How cheap is this soup?
Extremely. A pot serving 4 costs roughly $3-4 total — under $1 per serving. Lentils are one of the cheapest protein sources on the planet, making this soup ideal for budget-conscious meal planning.
Does this freeze well?
Perfectly. Cool completely and freeze in portions for up to 3 months. It may thicken after freezing — just add a splash of water or broth when reheating.
Can I use green or brown lentils instead?
Green and brown lentils hold their shape better, which gives a chunkier soup rather than a creamy one. They also take 35-40 minutes to cook. Red lentils are ideal for this recipe because they naturally break down.
What toppings go well with lentil soup?
A drizzle of extra-virgin olive oil, a dollop of yogurt, crispy fried shallots, or a sprinkle of za'atar are all excellent. Crusty sourdough bread for dipping is practically mandatory.
Reviews
Leave a Review
Your email address will not be published. Required fields are marked *
