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.
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.
Nutrition Per Serving
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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
-
1
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.
-
2
Add lentils and broth
Add rinsed red lentils and vegetable broth. Bring to a boil, then reduce to a simmer.
-
3
Simmer
Cook 20-25 minutes until lentils are completely soft and falling apart. They'll naturally create a thick, creamy texture.
-
4
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.
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.
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.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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