Red Lentil Soup
Vegan Vegetarian Mediterranean
Red Lentil Soup costs about $5.24 to make ($0.87 per serving) at U.S. grocery prices reviewed August 2026, and each serving has roughly 309 calories, 17 g protein, and 42 g net carbs. Total time: 40 min.
- 17 g protein/serving
- 309 calories/serving
- 42 g net carbs
- 40 min total time
- Easy difficulty
A one-pot Mediterranean staple: red lentils, carrots, and tomatoes simmered until they collapse into a thick, spiced soup. Under 90 cents a bowl.
What it costs
| Ingredient | Cost |
|---|---|
| 1.5 cups red lentils | $1.49 |
| 3 carrots, diced | $0.44 |
| 1 medium onion, diced | $0.33 |
| 3 cloves garlic | $0.12 |
| 1 can crushed tomatoes (28 oz) | $1.89 |
| 2 tbsp olive oil | $0.48 |
| cumin, paprika, salt, pepper | $0.50 |
| Total | $5.24 |
How to make it
- Soften onion and carrots in olive oil over medium heat, 6–7 minutes. Add garlic, cumin, and paprika for the last minute.
- Add lentils, tomatoes, and 6 cups of water. Bring to a boil.
- Simmer 25 minutes until the lentils have broken down. Salt to taste.
- Blend half the pot for a creamier texture, or leave it rustic.
Nutrition per serving
| Calories | 309 |
| Protein | 17 g |
| Fat | 6 g |
| Carbohydrates | 52 g |
| Fiber | 10 g |
| Net carbs | 42 g |
| Saturated fat | 1 g |
| Sodium | 211 mg |
Substitutions
- Carrots, whole → Sweet potatoes — saves $0.01/serving. diced sweet potato works and adds sweetness
Make it cheaper
It's already nearly the floor for a complete dinner — the only cut left is buying lentils from a bulk bin.
Common questions
How much does it cost to make Red Lentil Soup?
About $5.24 total, or $0.87 per serving, using U.S. average grocery prices reviewed August 2026. Actual cost depends on your store and region.
How much protein is in Red Lentil Soup?
Each serving has roughly 17 g of protein (309 calories per serving), computed from USDA-typical ingredient values.
How can I make Red Lentil Soup cheaper?
It's already nearly the floor for a complete dinner — the only cut left is buying lentils from a bulk bin.
Do leftovers of Red Lentil Soup keep well?
Excellent — thickens overnight; freezes 3 months.
Related budget recipes
Black Bean & Rice Burritos
28 g protein · 30 min$0.81 /serving
Egg Fried Rice
15 g protein · 25 min$1.26 /serving
Mediterranean Chickpea Salad
10 g protein · 15 min$1.42 /serving
Tuna & Chickpea Protein Salad
27 g protein · 10 min
9 of 49 ingredient prices come from U.S. Bureau of Labor Statistics average price data; the remaining 40 are estimates. Last reviewed 2026-08-12. Your store will differ — treat every figure as a planning estimate, not a quote. Nutrition is computed from USDA-typical ingredient values and rounded.