Lentil soup is one of the most affordable, nourishing meals you can make. Lentils are packed with protein, fiber, iron, and B vitamins, making them an excellent meat alternative that keeps you full and energized. They’re shelf-stable, cook quickly compared to other dried beans, and don’t require soaking—perfect for fast, low-effort meals.
Because lentils pair well with basic veggies and seasonings, you can build a hearty, comforting soup with just a few ingredients. It’s easy to customize based on what you have—like adding rice, canned veggies, or leftover meat—and it reheats and freezes well, making it ideal for meal prep or stretching food over several days.
Estimated price: $7.50 (excluding spices & water)
Serving size: Approx. 4 large bowls
Cook Time: ~35 minutes
Ingredients:
- 1 cup dry lentils (brown or green)
- 1 can (14.5 oz) diced tomatoes
- 3 medium carrots, diced
- 1 medium onion, chopped
- 1–2 cloves garlic, minced (optional)
- 4 bouillon cubes (vegetable or chicken)
- 2 tablespoons vegetable oil
- 6 cups water
- Salt and pepper, to taste
Cooking steps:
1. Prep your veggies
- Dice the onion and carrots (peel if needed).
- Peel and mince 1–2 cloves of garlic (optional but tasty).
2. Sauté (optional)
In a large pot (on a hot plate or stove):
- Heat 2 tbsp of vegetable oil.
- Add onion and cook for 3–5 minutes until soft.
- Add carrots and garlic, cook for 2–3 more minutes, stirring.
3. Add the rest of the ingredients
- Pour in 1 cup of lentils (you can store the rest of the bag).
- Add the canned tomatoes (with liquid).
- Add 6 cups of water and 4 bouillon cubes (or 1 cube per 1.5 cups water).
- Season with salt and pepper.
4. Simmer
- Bring to a low boil, then reduce heat.
- Simmer 30–35 minutes, stirring occasionally, until lentils and carrots are tender.
5. Taste and adjust
- Add more salt or pepper if needed.
- For more body, mash some lentils against the pot side or use a fork to mash a bit.
STORAGE
- Keeps 4–5 days in the fridge.
- Freezes well in individual portions!
- Great for meal prepping or stretching over several days.
