Lentil and Vegetable Soup: The Best $1-a-Serving Family Meal

Red lentils are one of the most underused ingredients in family cooking, which is strange given that they cook in 20 minutes, cost around $1.50 for 500g, and produce a soup thick enough to count as a proper dinner rather than a starter. This version includes a can of tomatoes, a couple of carrots, and enough seasoning to make it something the whole table will eat without complaint.

If you're working to specific calorie or macro targets, the free weekly meal planner can build a full week of real recipes around your numbers - this soup fits neatly into a high-fibre, high-protein plan.

Ingredients

• 300g (1.5 cups) dried red lentils - ~$0.90
• 2 medium carrots, diced - ~$0.40
• 2 stalks celery, sliced - ~$0.30
• 1 large onion, diced - ~$0.30
• 3 garlic cloves, minced - ~$0.15
• 1 can chopped tomatoes - ~$0.90
• 1 litre chicken or vegetable stock (or 2 stock cubes + water) - ~$0.50
• 1 tsp cumin - ~$0.10
• 1 tsp paprika - ~$0.10
• Salt and pepper to taste
• 1 tbsp olive oil - ~$0.15

Total cost: approximately $3.80 for 8 servings (~$0.48/serving, or ~$1.90 for a family-of-4 dinner bowl).

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion and celery and cook, stirring occasionally, for 5-7 minutes until softened.
2. Add garlic, cumin, and paprika. Stir for 1 minute until fragrant.
3. Add the carrots, lentils, canned tomatoes, and stock. Stir to combine. Season with salt and pepper.
4. Bring to a boil, then reduce heat and simmer uncovered for 25-30 minutes, stirring occasionally, until the lentils are completely soft and the soup has thickened.
5. Taste and adjust seasoning. For a smoother texture, use an immersion blender to blend half the soup in the pot. For a chunkier result, leave it as is.
6. Serve with crusty bread or pitta. Reheat gently the next day, adding a splash of water if the soup has thickened in the fridge.

Nutrition (Per Serving - 1 Large Bowl)

• Calories: ~320 kcal
• Protein: ~18g
• Carbohydrates: ~48g
• Fibre: ~9g
• Fat: ~5g

These are estimates. Actual values will vary based on stock used and serving size.

Variations

• Add spinach: Stir in two large handfuls of spinach in the last 2 minutes of cooking. Wilts instantly, adds iron and virtually no cost.
• Add a can of chickpeas: Stir in with the lentils for extra protein and a heartier texture. Pushes protein to ~24g per serving.
• Make it more filling: Add a diced potato alongside the carrots. It absorbs the spices well and makes a chunkier, more substantial soup.
• Kid-friendly version: Blend the whole pot smooth and serve in a bowl with bread for dipping. The texture change makes it more approachable for younger children who pick around chunks.

Meal Prep Tips

This soup is designed to be made in bulk. Double the recipe (you'll need a very large pot) and freeze in 1-litre portions. Lentil soup freezes without any quality loss for up to 3 months - the texture actually improves slightly after freezing and reheating. Label with the date before freezing.

It fits naturally into a Sunday batch cook session alongside roasted chicken and rice - the soup simmers hands-off while the protein is in the oven. For the full batch cook routine, see our Sunday batch cook guide.

This soup is also one of the cornerstones of the 7-day family meal plan in our complete family meal planning guide - it covers Tuesday dinner and Wednesday lunch for four people for under $4 total.