Red Lentil and Spinach Soup

Red lentils are a cutting diet secret weapon — they're cheap, filling, high in plant protein, and loaded with fibre. This simple soup keeps you full for hours and reheats perfectly. Make a big batch on Sunday and portion it out for the week.

Ingredients

• 250g dried red lentils, rinsed
• 100g fresh spinach
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 x 400g tin chopped tomatoes
• 1 litre low-sodium vegetable or chicken stock
• 2 tsp cumin
• 1 tsp turmeric
• ½ tsp chilli flakes
• Juice of 1 lemon
• 1 tbsp olive oil
• Salt and pepper

Method

1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for 5 minutes until softened.
2. Add the garlic, cumin, turmeric, and chilli flakes. Cook for 1 minute, stirring.
3. Add the lentils, chopped tomatoes, and stock. Bring to the boil.
4. Reduce heat and simmer for 20 minutes, stirring occasionally, until lentils are completely soft.
5. Stir in the spinach and cook for 2 minutes until wilted.
6. Squeeze in the lemon juice, season with salt and pepper.
7. Blend half the soup with a stick blender for a creamy-chunky texture, or leave as is.

Nutrition Notes

Red lentils provide both protein and complex carbohydrates in the same package, along with iron and folate. The fibre slows digestion and helps sustain satiety — useful when calories are restricted.