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A filling red lentil soup with vegetables, warm spices and clearly calculated nutrition per serving. The nutrition values can be adjusted to match the products you actually use.
I like meals that are easy to repeat and easy to log. This soup is exactly that. The ingredient list is short, the whole batch is made in one saucepan and the portions are simple to divide. During my own weight loss I learned that an ordinary meal I can make again is more useful than a complicated recipe I try only once. Lentils are inexpensive, keep well in the cupboard and turn into a genuinely filling meal without much preparation.
The soup is not called high protein because of a powder or a special product. The protein comes mainly from the red lentils. One portion provides a useful amount of protein as well as fibre, although it is still a plant based meal and does not need to imitate meat. I usually judge the meal as a whole. If I need more protein that day, I can add a suitable side dish. The recipe itself should remain honest about what is actually in the bowl.
Red lentils soften quickly and naturally thicken the liquid. I let them cook until there is no firm centre left. I then blend only part of the soup. That gives the broth a creamy feel while leaving enough texture to make it feel like food rather than a drink. If the soup becomes too thick after standing, a small amount of water is enough to loosen it.
Blooming the cumin and paprika with the onion makes a clear difference. The heat releases their aroma before the liquid is added. I keep the heat moderate because burnt garlic makes the entire batch bitter. Tomato, carrot and onion provide enough sweetness to balance the earthy lentils. Lemon added at the table brightens the flavour without requiring a long list of seasonings.
I rinse red lentils even when the packet does not make a big point of it. Rinsing removes loose starch and any dust from handling. A fine sieve is useful because the lentils are small. They do not need soaking. Once the soup reaches a gentle simmer, twenty minutes is usually enough, but the exact time depends on the lentils and the size of the carrot pieces.
The listed nutrition is an estimate based on the stated ingredient weights and four equal servings. Brands vary, especially vegetable stock and crushed tomatoes. Salt can change a lot between stock products, so I do not automatically add extra salt at the beginning. RestinCal lets you replace the values with the products you actually use. That is more accurate than treating one calculation as universal.
The soup keeps well in a covered container in the refrigerator for a few days. Cool it promptly and reheat only the amount you plan to eat. It also freezes well. I prefer freezing individual portions because they thaw faster and make an easy backup meal. The lentils absorb liquid during storage, so the reheated soup may need a splash of water.
This is the kind of recipe that helped me make food tracking less tiring. I can cook once, weigh the finished batch, divide it and know roughly what each container contains. That does not make the estimate perfect, but it makes everyday decisions consistent. Consistency was far more valuable in my own 40 kilogram weight loss than chasing a theoretically perfect meal.
The most common problem is stopping the cooking too early. Undercooked lentils feel grainy and the soup remains thin. Another is adding too little liquid and then using high heat, which makes the bottom catch. Stir occasionally and add water when necessary. Finally, taste before salting. Stock is often the largest source of sodium in the recipe.
This recipe is general food information based on my own cooking and tracking, not medical or individual dietary advice. Ingredient values and energy needs differ. If you need a medically restricted diet, check the ingredients and amounts with a qualified healthcare professional.
The nutrition values use the same ingredient amounts and product values as the Finnish recipe. Brands and the finished weight can change the estimate. Sources reviewed 6 August 2026: Fineli, Finnish Food Authority and EFSA.
Note: This recipe shares my personal cooking and tracking experience. It is general information, not individual medical or nutritional advice.
Johannes P. is a self taught, 24 year old fitness enthusiast who lost more than 40 kilograms. That experience inspired him to build RestinCal as a simple and free nutrition tracking service.
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