Lemony Red Lentil Soup for About $1.16 a Bowl
This lemony red lentil soup turns creamy with no cream, costs about $1.16 a bowl, and is rich in fibre and plant protein to help keep blood sugar steady.
Ingredients
| split red lentils, rinsed | 300 g |
| olive oil | 15 mL |
| yellow onion, diced | 1 medium |
| carrots, diced | 2 medium |
| garlic, minced | 3 cloves |
| ground cumin | 10 mL |
| diced tomatoes | 1 can (796 mL) |
| low-sodium vegetable broth | 1 carton (900 mL) |
| water | 500 mL |
| leom juice | half lemon |
| salt and pepper | to taste |
Steps
- 1Rinse the lentils. Run them in a sieve under cold water until the water runs mostly clear.
- 2Soften the vegetables. Heat the olive oil in a large pot over medium heat, add the onion and carrots, and cook for 5 to 6 minutes, until softened.
- 3Toast the spices. Stir in the garlic and cumin and cook for 1 minute, until fragrant.
- 4Add everything else. Add the lentils, the tomatoes with their juice, the broth, and the water; stir, and bring the one pot to a boil.
- 5Simmer until thick. Lower the heat and simmer, partly covered, for 20 to 25 minutes, stirring now and then, until the lentils break down and the soup thickens.
- 6Finish with lemon. Squeeze in the lemon juice, season with salt and pepper, and taste, then blend half the pot with an immersion blender if you like it smoother.
- 7Serve warm. Ladle into bowls and serve right away.
Lentils are rich in fibre and plant protein and have a low glycemic index, which means they raise blood sugar more slowly and steadily than refined starches like white bread.
The best soups for a cold October night are the ones that look after themselves. You chop an onion and a couple of carrots, let the cumin hit the pan, and twenty minutes later the kitchen smells like somewhere you would happily stay all evening.
This Middle Eastern-inspired red lentil soup turns naturally thick and creamy without a drop of cream, because split red lentils break down into the broth on their own. It feeds six for about $6.93 in total, and the fibre and plant protein in lentils make it a smart choice for anyone keeping an eye on their blood sugar.
Why is this soup so forgiving?
This is a forgiving recipe, and the only real work happens in the first ten minutes. After that, you mostly stir now and then, and the red lentils do the rest by collapsing into the broth on their own. You end up with something thick and velvety without a blender, cream, or much skill at all.
The lemon at the end is the one step not to skip, since that small hit of acid wakes up the whole pot. For more heat, add a pinch of chili flakes with the cumin. If you like a hearty, budget-friendly dinner built on lentils, our lentil cottage pie costs about two dollars a serving, and the creamy squash soup that skips the cream works the same no-cream trick with squash.
How long do leftovers keep?
Refrigerate leftovers promptly in shallow containers, and never leave the soup out for more than two hours. Eat it within 2 to 3 days, following Health Canada's advice on leftovers. The soup thickens as it sits, so loosen it with a splash of water and reheat it until it is steaming hot all the way through, to 74°C (165°F). It also freezes well, which makes it a good candidate for doubling.
Why do lentils help keep blood sugar steady?
Lentils are rich in fibre and plant protein and have a low glycemic index, which means they raise blood sugar more slowly and steadily than refined starches like white bread. That is a real advantage if you live with diabetes or are trying to prevent it, especially since the body handles sugar less well as you get older. The same fibre helps manage cholesterol, which matters because cholesterol can run high even if you eat well, and it keeps you full for hours.
Using low-sodium broth keeps the salt you never see in check without losing flavour, and the vegetables add colour and more fibre. Canada's food guide suggests choosing protein foods that come from plants, like lentils, every day. At just over a dollar a serving, a pot of red lentil soup shows that eating for your health does not have to cost more. Our turkey and chickpea stuffed peppers follow the same blood-sugar-friendly approach.
Frequently asked questions
Do red lentils need to be soaked before cooking?
Split red lentils do not need soaking, which is one reason this red lentil soup is so quick. Rinse them in a sieve under cold water to remove dust and excess starch, then add them straight to the pot. They cook in 20 to 25 minutes and break down on their own into a thick, creamy base.
Can you freeze lentil soup?
Lentil soup freezes well in airtight containers once it has cooled in the fridge. Leave a little space at the top for expansion, then thaw it overnight in the fridge. Reheat it until it is steaming hot, and add a splash of water or broth, since the soup thickens as it thaws.
Is this soup gluten-free?
Lentils, vegetables, and spices are naturally gluten-free, so the soup usually is too. Check the label on your vegetable broth, since some brands contain wheat or are made in facilities that also handle gluten. If you have celiac disease, choose a broth labelled gluten-free and check your spices as well.
Your next step
If you are managing your blood sugar or want help building meals that keep it steady, a registered dietitian can create a plan around foods you actually enjoy. The Medimap Health Hub has more budget-friendly recipes, and you can find and book a dietitian near you on Medimap.
Disclaimer: This recipe is general information, not medical or dietary advice. If you live with a health condition or follow a prescribed diet, talk to a doctor or registered dietitian about what fits your needs. Cost and nutrition figures are estimates and will vary by store, brand, and portion.