If you fancy making a really low cost and healthy soup then this red lentil soup could be perfect. It is full of flavour and even if you don’t like lentils I encourage you to try it as I think you will change your mind.

Lentil soup
Lentil soup

How healthy are red lentils?

For something so simple looking red lentils are so nutritious. They are packed full of protein, iron and fibre as well as a variety of b vitamins.

The high fibre content of lentils supports heart health and can reduce cholesterol. They also have good amounts of folic acid and potassium both of which are also good for your heart. According to Medical News Today, the potassium, calcium and magnesium in lentils can naturally decrease blood pressure which is pretty good isn’t it?

Many people think vegetarians don’t have enough protein in their diet but the high amounts of protein in vegetables like lentils and other legumes like chickpeas really does help and often can more than replace what you could have got from meat.

lentils infographic

Other uses for lentils

Lentils are a great replacement for meat in meals like bolognese or cottage pie. You do not need to replace all of the meat but even just adding a handful as a healthy extra can make a huge difference. Less meat also reduces the cost per portion of your meal substantially.

I use lentils in a moussaka recipe you may like to try too. They really are so good and taste amazing in things like this. If you haven’t given lentils a try yet then you really should.

I like dips and recently made a spiced lentil one which was delicious. It’s definitely worth a try for a different dip other than the usual salsa, creamy/mayonnaise/sour cream type dips etc.

lentil dip
Lentil dip

What to enjoy with this red lentil soup

This soup would be great with a slice of sourdough bread or even a piece of homemade pizza. If you want to enjoy it on its own then why not pop it in a flask to take to work? This will keep it warm until lunchtime.

Garlic bread
Garlic bread

Red lentil soup for weight loss

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

How to have a healthy winter this year

If you are planning how to feel good this winter then you need to add a healthy diet to your list. Whether you follow a weight loss plan or just eat a little healthier it should be easy to plan a healthier winter. A few simple swaps like eating grilled chicken instead of fried chicken could make all the difference.

Soup is always a popular winter meal but it’s not always filling. Pasta soups can help and become a staple on your winter meal plan alongside the classic beef stew.

Mushroom soup
Mushroom soup

Are you starting the day with a healthy filling breakfast? Try overnight oats or baked oats for a good start to the day as an alternative to porridge and I am sure you won’t feel hungry until lunch. Why not pop your tea in the slow cooker at the same time as you make breakfast to save time? Most of my healthy recipes can easily be adapted for the slow cooker.

slow cooker
Slow cooker

Don’t forget to keep an eye on nutrients too with things like cranberry juice drinks and ensure any recipes you make include plenty of vegetables.

What are your favourite cheap ingredients? Lentils are as cheap as chickpeas so why not try this one-pot chickpea curry too.

one pot chick pea curry
One-Pot chickpea curry
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Lentil soup

How to make the best red lentil soup

  • Author: Jen Mellor
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 Portions 1x
  • Category: Soups
  • Method: Stove top, hob
  • Diet: Vegetarian


A tasty and easy red lentil soup recipe.



190g red lentils

1200ml water or as required to get the desired consistency

120g finely chopped carrots

1 medium-sized onion, finely chopped

3 cloves garlic, crushed

1/2 tbsp ground cumin

1/4 teaspoon ground turmeric

1/2 teaspoon cayenne pepper

1 bay leaf

1 vegetable stock cube

Salt to taste

1/2 tbsp olive oil

Juice of 1/2 a lemon or to taste


Wash the lentils and set aside.

Heat oil in a pan, add garlic and saute for a few minutes.

Add chopped onion and a bay leaf and saute until the onion becomes translucent.

Add the carrot and saute for about 2 minutes before adding the spices, vegetable stock, and salt. Then add the water. 

Add lentils and let it simmer for around 20-25 minutes or until the lentils are nicely cooked.

Once the lentils are cooked, remove the bay leaf and blend the soup in a blender or food processor until it becomes smooth and creamy.

Let the soup simmer for around 5 minutes and then remove from heat.

Add some fresh lemon juice. Garnish with chopped parsley/ coriander leaves, olive oil, and chilli flakes. Season with salt and pepper if required.

Serve hot and enjoy!

Keywords: lentil soup, red lentils,

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One Comment

  1. I’ve tried a few lentil soups in the past, but this is my all-time favourite. In fact, I think I might have converted my husband, too!!!! Thanks so much – what a warming treat on a chilly day.