Lunch

Spiced Red Lentil Soup with Lemon

Name: Spiced Red Lentil Soup with Lemon
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 60 g Red lentils; 80 g Carrot; 60 g Onion; 1 stick, about 40 g Celery; 500 ml Vegetable stock; A teaspoon Ground cumin; Half a teaspoon Ground turmeric; 5 g Olive oil; Juice of half Lemon juice; 2 cloves, about 6 g Garlic; A pinch Chilli flakes; To taste Salt

Red lentils, carrot and onion cooked down with cumin and turmeric, blended smooth and finished with lemon. Pulses and stock; nothing dairy. 18 g of protein for 341 kcal.

Calories: 341kcal
Protein: 18g
Fat: 7g
Carbs: 54g

Per serving, makes 1. 15 minutes of work, then simmers for 25 minutes. 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 lentils60 g
Dry weight.
Carrot80 g
Onion60 g
Celery1 stick, about 40 g
Vegetable stock500 ml
Made up from a cube or a pot.
Ground cuminA teaspoon
Ground turmericHalf a teaspoon
Olive oil5 g
Lemon juiceJuice of half
Garlic2 cloves, about 6 g
Chilli flakesA pinch
SaltTo taste

Method

Soften the onion, carrot and celery in the oil over a medium heat for eight minutes, then add the garlic, cumin and turmeric and fry for a minute.
Add the rinsed lentils and the stock, bring to the boil, skim the foam and simmer for twenty-five minutes until the lentils have completely broken down.
Blend smooth with a stick blender, or leave it rough, and season with salt and enough lemon juice to make it taste sharp.
Serve with chilli flakes on top.

Worth knowing

Sixty grams of dry lentils is a proper bowl once they swell. The protein is honest for a soup and lower than most lunches here; a slice of bread alongside changes the numbers.
Lemon at the end is what stops it tasting like a purée. Add more than seems sensible.

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.