Lunch

Carrot and Red Lentil Soup with Cumin

Name: Carrot and Red Lentil Soup with Cumin
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 280 g Red lentils; 400 g Carrot; 150 g Onion; 2 cloves, about 6 g Garlic; 2 tsp (4 g) Ground cumin; 15 g Olive oil; 1.2 litres Vegetable stock; A good squeeze Lemon juice; To taste Salt

A thick blended soup of carrot and red lentils with toasted cumin and lemon. Plant-based, and 19 g of protein a bowl from the lentils alone.

Calories: 346kcal
Protein: 19g
Fat: 6g
Carbs: 56g

Per serving, makes 4. 15 minutes of work, then thirty minutes simmering. Published 8 September 2026.

Allergens

Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Red lentils280 g
Dry weight.
Carrot400 g
Onion150 g
Garlic2 cloves, about 6 g
Ground cumin2 tsp (4 g)
Olive oil15 g
Vegetable stock1.2 litres
Made up from a cube or a pot.
Lemon juiceA good squeeze
SaltTo taste

Method

Soften the chopped onion in the oil over a medium heat for eight minutes, then add the garlic and cumin and stir for one minute until the cumin smells toasted.
Add the carrot in rough chunks, the rinsed lentils and the stock. Bring to the boil, then simmer for thirty minutes until the lentils have collapsed.
Blend until smooth. Add lemon and salt, taste, and add more of both than you think.
Thin with hot water if it sets like porridge, which it will do on the second day.

Worth knowing

The lentils are the whole of the body here. There is no cream and none is missed once the oil and the cumin have gone in at the start.
The quantities make four bowls and keep for four days in the fridge. The figures are per bowl.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.