A Low-Cost Lentil Soup That Feeds Six

What to remember

• Red lentils need no soaking and break down into their own thickener.
• One batch makes six portions and freezes for up to three months.
• Around 15 g protein and 8 g fiber per portion, from pantry ingredients.
• The spice is toasted rather than stirred in, which is where most of the flavor comes from.

What you need

For six portions: 2 cups (about 400 g) dried red lentils, two onions, four cloves of garlic, two tablespoons of cumin seeds, a 14.5-ounce can of diced tomatoes, and 7½ cups (1.8 liters) of low-sodium vegetable broth. Oil for the pan, and a lemon. That is the whole list, and dried lentils are among the cheapest protein foods in the grocery store, so the batch costs far less than six servings of canned or takeout soup.

The method

Toast the cumin seeds in a dry pan over medium heat for about a minute, until they darken slightly and you can smell them, then tip them out. Soften the chopped onion in oil for eight to ten minutes until genuinely soft rather than merely translucent, add the garlic for a further minute, then return the cumin. Add the rinsed lentils, tomatoes and broth, bring to a simmer, and cook for 25 to 30 minutes until the lentils have collapsed. Blend if you want it smooth or leave it as it is. Finish with lemon juice and black pepper.

Why it works nutritionally

Red lentils are roughly a quarter protein by dry weight and a good source of fiber, including the soluble kind linked to modest LDL cholesterol reduction. The tomato adds acidity that lifts the whole pot, and the lemon at the end does the job salt would otherwise do, which keeps the sodium low if you use a low-sodium broth. A portion sits around 15 g protein and 8 g fiber, a solid share of the 25 to 34 g of fiber a day the Dietary Guidelines suggest for most adults.

Storage and variations

It keeps three to four days in the fridge and freezes for up to three months; freeze in single portions, because a full batch reheated repeatedly is how good intentions end up in the trash. It thickens considerably when cold, so loosen with water on reheating. Spinach stirred in at the end adds iron and folate. A 13.5-ounce can of coconut milk in place of about 1½ cups of the broth makes it richer, at the cost of raising the saturated fat noticeably.

The numbers, in one place

Do

• Toast the cumin seeds dry before anything else goes in the pan
• Soften the onion properly; eight to ten minutes, not two
• Use low-sodium broth and finish with lemon rather than salt
• Freeze in single portions

Do not

• Do not skip rinsing the lentils; it removes the dust that makes soup cloudy
• Do not add the lemon during cooking, where the brightness is lost
• Do not reheat the whole batch repeatedly

When to speak to a doctor

Beans, peas and lentils are high in fiber, so increase your intake gradually if you are not used to them. Talk to your doctor or dietitian before making lentils a staple if you have been advised to follow a low-fiber or low-potassium diet, for example with certain bowel conditions or chronic kidney disease. Lentils also contain purines, relevant if you have gout. Call 911 for signs of a severe allergic reaction, such as swelling of the lips or throat or difficulty breathing.

Where this comes from

• Dietary Guidelines for Americans - Dietary Guidelines for Americans, 2020-2025
• USDA - MyPlate: Beans, Peas, and Lentils
• National Kidney Foundation - Potassium and Your CKD Diet

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.