Red Lentil Soup: Cheap, Healthy and Ready in 30 Minutes

Name: Red Lentil Soup: Cheap, Healthy and Ready in 30 Minutes
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
Cuisine: Middle Eastern
Ingredients: 250 g (1¼ cups) red lentils, rinsed; 1 onion, diced; 1 carrot, diced; 2 garlic cloves, minced; 2 tbsp olive oil; 1 tbsp tomato paste; 2 tsp ground cumin; 1 tsp sweet paprika; 1.2 l (5 cups) vegetable stock; Juice of ½ lemon, salt and pepper

A creamy, spiced red lentil soup made from pantry staples. Vegan, high in fiber and protein, and perfect for meal prep.

Published November 2, 2026

Red Lentil Soup: Cheap, Healthy and Ready in 30 Minutes

Prep: 10 min
Cook: 25 min
Total: 35 min
Servings: 4

Red lentil soup costs very little per bowl and is made almost entirely from the pantry. Lentils give it protein and fiber, so a single bowl keeps you full for hours.

Add what you have

Spinach, kale, a can of chopped tomatoes, coconut milk or a diced potato all fit in. Stir greens in at the very end so they stay bright.

Ingredients

250 g (1¼ cups) red lentils, rinsed
1 onion, diced
1 carrot, diced
2 garlic cloves, minced
2 tbsp olive oil
1 tbsp tomato paste
2 tsp ground cumin
1 tsp sweet paprika
1.2 l (5 cups) vegetable stock
Juice of ½ lemon, salt and pepper

Instructions

Heat the oil in a large pot over medium heat. Cook the onion and carrot for 5 minutes until soft.
Add the garlic, tomato paste, cumin and paprika and stir for 1 minute.
Add the lentils and stock. Bring to a boil, then simmer for 18–20 minutes until the lentils fall apart.
Blend half of the soup with a hand blender for a creamy texture, or all of it for a smooth soup.
Season with salt, pepper and lemon juice. Thin with water if needed.