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Cumin Lentil Soup: Warm, Filling and Light
Lentil soup is one of the cheapest, healthiest meals: one cup has about 12 g protein and 10 g fibre, and keeps you full for hours.
Why lentils?
- Excellent plant protein
- Rich in iron and folate
- Low glycaemic index
Lentil Soup
Ingredients
- 1 cup red lentils, rinsed
- 1 onion, 1 carrot
- 2 garlic cloves
- 5 cups vegetable stock
- 1 tbsp cumin
- Juice of 1 lemon
Method
- Sauté onion, carrot and garlic in a spoon of oil for 5 minutes.
- Add lentils, stock and cumin; simmer 20 minutes.
- Blend smooth and serve with lemon.
Tip
It freezes for up to 3 months — make a big batch and portion it.
Red or yellow lentils?
Red lentils cook fastest (20 minutes) and melt into the classic creamy texture. Yellow are similar but paler. Brown and green take longer and stay whole — better for salads.
How to add more protein
- Stir in ½ cup Greek yogurt when serving
- Serve with a boiled egg
- Add shredded cooked chicken
- Top with toasted pumpkin seeds
Approximate nutrition per serving
- Calories: ~240 kcal
- Protein: ~13 g
- Fibre: ~10 g
- Iron: a good share of daily needs
Frequently asked questions
Do I need to soak red lentils?
No — just rinse them well. Red lentils don't need soaking.
Does lentil soup help weight loss?
It's filling and relatively low in calories, so it helps within a balanced diet — no single food causes weight loss.
Why is my soup so thick?
Lentils absorb water. Loosen with hot stock or water to your liking.
Is it good for kids?
Yes — go easy on cumin and pepper for little ones.
⚠️ For general education only. If you have a health condition or allergy, consult your doctor.