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Gut Health and High Fiber · Soup

Red Lentil Carrot Soup with Cumin and Lemon

Red lentils and carrots make a hearty, fiber-rich soup with cumin and a bright lemon finish. One pot and nine ingredients.

By Chef Jeff

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Red Lentil Carrot Soup with Cumin and Lemon served ready to eat

Red lentils are a useful pantry shortcut: they cook relatively quickly and soften into a comforting soup. Carrots provide sweetness and cumin adds warmth. If you are increasing your fiber intake, start with a portion that feels comfortable and build gradually; no single dish guarantees a particular gut-health outcome.

Simple swaps

Use ground coriander instead of cumin for a different warm flavor. Brown or green lentils need longer cooking and will keep their shape.

Make ahead and store

Refrigerate within 2 hours and use within 4 days, or freeze for up to 3 months. Reheat to a rolling boil, stirring; loosen with a splash of water if needed.

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My Diet Chef · By Chef Jeff

Red Lentil Carrot Soup with Cumin and Lemon

Prep
10 min
Cook
30 min
Total
40 min
Serves
2

Ingredient amounts adjust with your selection. Cooking times and temperatures stay the same; use suitable cookware and cook in batches if needed.

Ingredients

  • 3/4 cup dry red lentils, rinsed
  • 1 1/2 medium carrots, diced small
  • 1/2 medium onion, diced
  • 1 garlic clove, minced
  • 2 1/2 cups low-sodium vegetable broth
  • 1/2 tbsp olive oil
  • 3/4 tsp ground cumin
  • 1 tbsp lemon juice
  • 1/8 tsp fine salt

Let's cook

  1. Warm oil in a large pot over medium heat. Cook onion and carrots for 6–8 minutes, stirring, until beginning to soften.
  2. Add garlic and cumin; stir for 30 seconds.
  3. Add lentils, broth and salt. Bring to a boil, then reduce to a gentle simmer. Cook partially covered for 20–25 minutes, stirring occasionally, until the lentils break down and carrots are tender.
  4. Remove from heat and stir in lemon juice. Divide among serving bowls. The soup will thicken as it stands.

Estimated nutrition per serving

Calories
335 kcal
Protein
19.4 g
Total carbs
56.7 g
Fiber
9.6 g
Fat
4.7 g

Estimates vary with brands, ingredient sizes and substitutions. Includes all listed oil; optional extras are excluded. Nutrition stays per serving when you change the batch size. Reference data: USDA FoodData Central.

Calculation assumptions

Uses generic vegetable broth for macronutrient estimates; choose low-sodium broth as listed.