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Dinner 40 min 4 big bowls

One-Pot Budget Lentil Soup

18 g of protein and 11 g of fiber a bowl, from pantry staples.

One-Pot Budget Lentil Soup
The dish, photographed by roland (CC0 1.0). Our version may look a little different.

Per serving

Protein
18 g
36% DV
Calories
310
kcal
Fiber
11 g
39% DV
Magnesium
75 mg
18% DV

Carbs 53 g · fat 5 g · sugars 8 g (incl. natural) · calcium 125 mg · potassium 1025 mg · sodium 190 mg. We did the math: each ingredient by weight with USDA FoodData Central values, and the protein powder from its label. Brands differ a little.

Dry lentils are one of the best deals in the store: protein, fiber, iron and magnesium for very little money, no soaking needed. This soup is mostly pantry staples, and like most soups it tastes even better the next day.

Ingredients

4 big bowls

  • 1¼ cups dry brown or green lentils, rinsed (250 g)
  • 1 tbsp olive oil
  • 1 onion, diced (150 g)
  • 2 carrots, diced (150 g)
  • 2 celery stalks, diced (100 g)
  • 3 garlic cloves, minced
  • 2 tsp ground cumin
  • 1 can (14 oz) diced tomatoes
  • 2 big handfuls of spinach (100 g)
  • juice of ½ lemon

How to make it

  1. 1

    Warm the oil in a large pot over medium heat. Cook the onion, carrot and celery for 6–8 minutes, until soft.

  2. 2

    Add the garlic and cumin; stir for 1 minute.

  3. 3

    Add the lentils, the tomatoes and 6 cups (1.5 L) of water or stock. Bring to a boil, then simmer for 25 minutes, until the lentils are tender.

  4. 4

    Stir in the spinach until it wilts, then the lemon juice. Season with salt and pepper.

  5. 5

    For a creamier soup, blend a third of it and stir it back in.

Kitchen notes

  • Don't skip the lemon at the end — it's what makes the soup taste bright instead of flat.
  • Freezes for 3 months in portions; thaw overnight in the fridge.
  • Red lentils cook faster (15 minutes) and turn it into a thick, creamy soup.
  • Add a spoon of Greek yogurt on top for extra protein.

More from the kitchen

Nutrition sources for this recipe
  • Lentils, raw — USDA FoodData Central #172420
  • Oil, olive, salad or cooking — USDA FoodData Central #171413
  • Onions, raw — USDA FoodData Central #170000
  • Carrots, raw — USDA FoodData Central #170393
  • Celery, raw — USDA FoodData Central #169988
  • Garlic, raw — USDA FoodData Central #169230
  • Spices, cumin seed — USDA FoodData Central #170923
  • Tomatoes, red, ripe, canned, packed in tomato juice — USDA FoodData Central #170051
  • Spinach, raw — USDA FoodData Central #168462
  • Lemon juice, raw — USDA FoodData Central #167747