Batch Lentil Soup (6 Portions)

A large pot of lentil soup is one of the most cost-effective meal prep options for a cutting diet. Dried red lentils are among the cheapest high-protein foods available. A 500g bag costs under £1.50 and yields 6 generous portions. Make it Sunday, eat it all week.

Ingredients

• 400g dried red lentils, rinsed
• 2 large onions, diced
• 4 cloves garlic, minced
• 2 x 400g tins chopped tomatoes
• 1.5 litres vegetable or chicken stock
• 2 carrots, diced
• 2 tsp cumin
• 2 tsp turmeric
• 1 tsp smoked paprika
• 1 tsp chilli flakes
• Juice of 1 large lemon
• 1 tbsp olive oil
• Salt and pepper
• Fresh coriander or flat-leaf parsley to serve

Method

1. Heat the olive oil in a very large pot over medium heat. Cook the onions for 5 minutes.
2. Add the garlic, cumin, turmeric, paprika, and chilli flakes. Cook for 1 minute.
3. Add the lentils, carrots, chopped tomatoes, and stock. Stir well.
4. Bring to the boil, then reduce to a steady simmer.
5. Cook for 25 minutes, stirring occasionally, until lentils are completely dissolved.
6. Add lemon juice and season generously.
7. Blend half the soup for a thicker, creamier texture.
8. Cool and divide into 6 portions. Fridge for 4 days or freeze for 3 months.

Nutrition Notes

Red lentils are 25% protein by dry weight and among the most fibre-dense foods available. A single portion of this soup contributes significantly to daily fibre targets — important for gut health and satiety during a caloric deficit.