Spiced Carrot & Lentil Soup
A UK lunch recipe with 420 kcal and 23g of protein per serving, costing roughly £0.80 to make.
420kcal
23gProtein
12gCarbs (est.)
31gFat (est.)
£0.80Per serving
Ingredients
- red lentils80g, uncooked
- carrots200g
- onion1
- vegetable stock500ml
- ground cumin1 tsp
Method
- Chop the onion and carrot roughly — everything gets blended, so neatness does not matter.
- Soften the onion in a dry pan for 5 minutes, then add the cumin and cook for 30 seconds until it smells fragrant.
- Rinse the lentils until the water runs clear, then add them with the carrot and stock.
- Simmer for 20-25 minutes until the lentils have collapsed and the carrot crushes against the side of the pan.
- Blend until smooth, then season. It will thicken as it cools, so loosen with hot water if needed.
Meal-prep note
The cheapest recipe here by some distance. Makes a double batch easily, keeps 4 days, and freezes for 3 months.
Want a whole week
built around your macros?
Calories and protein are set per recipe; carbs and fat are estimated from the remaining calories and the recipe's main carb source, so treat them as a close guide rather than a lab measurement. Prices are rough per-serving estimates for UK supermarkets and vary by store and season. Nothing here is medical or dietary advice.