Published on March 04, 2024

Nourishing Comfort: Potato and Red Lentil Soup Recipe

Potato and Red Lentil Soup

By: Erica Drost, MS, RDN & Noel Le, RDN

March is National Nutrition Month – which highlights tips for eating healthy on a budget. Looking for a delicious, easy, and budget friendly recipe? There’s nothing quite like cozying up with a warm bowl of soup. And when it comes to nourishing comfort, this hearty Potato and Red Lentil Soup not only soothes the soul but also packs a powerful punch when it comes to nutritional benefits. One of the standout features of this soup is its heart-healthy profile. With no cholesterol and minimal saturated fat, it’s a nutritious option for those looking to support heart health

Nutrient dense ingredients: 

Red lentils: Dating back to ancient times, lentils are among the oldest cultivated crops and have remained a dietary staple in various cultures worldwide for thousands of years. Their versatility, nutritional value, and long shelf life have made them a beloved ingredient in a wide variety of dishes. Lentils serve as an excellent source of plant-based protein and boast high fiber content, which supports digestive health and helps keep you feeling full and satisfied. Plant-based protein sources, like red lentils, are often more budget-friendly protein options making them a great staple to include in your diet.

  • Dietitian pro tip:Dried lentils are more cost effective than canned/premade so buy dry lentils in bulk! Consider soaking red lentils before cooking. Soaking helps increase the bioavailability of nutrients, making them easier for your body to absorb. Simply soak the lentils in water for 1-2 hours before draining and rinsing thoroughly.

Spices: Herbs and spices are a great way to provide rich flavor to any dish without adding salt. They are known for their antioxidant and anti-inflammatory properties associated with lower risk for chronic diseases such as heart disease, diabetes, and cancer.

  • Dietitian pro tip: 

    Think about opting for generic spices, which are typically more budget friendly. Also, consider growing your own herbs/spices at home! Potted basil, dill, and cilantro grow well on a windowsill and can save you from buying fresh in the store. Alternatively, you can use dried herbs and spices. If you find yourself with a surplus of herbs, try this trick: place them in an ice cube tray and cover with olive oil. Freeze and use a cube or two when cooking!

Potato and Red Lentil Soup Recipe

This one-pot recipe is quick to prepare and only uses 10 staple ingredients costing ~$2 per serving. Make a big batch, store in individual containers to freeze and enjoy when you need a quick, nourishing meal!

Total: 30 minutes | Prep: 5 minutes | Cook: 25 minutes

Ingredients:

  • 2 tsp vegetable oil
  • 1 medium onion, diced
  • 3 cups water
  • 1 vegetable bouillon cube, crushed or 1 tbsp granulated bouillon
  • 1 cup dry red lentils, rinsed
  • 1 medium potato, diced into 1 cm cubes
  • 1 tbsp paprika powder
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 2 tsp balsamic vinegar
  • 1/8 tsp ground black pepper, or more to taste
  • 1 pinch salt, or more to taste

Optional: 

  • Fresh parsley 
  • Chili flakes 
  • Unsweetened coconut yogurt  

Instructions:  

1. To a large pot on medium-high heat, add the oil. When hot, add the onion and sauté until golden, about 5 minutes

2. Add in the remaining ingredients. Bring to a boil and then reduce to simmer. Partially cover with a lid and cook for 15 minutes, or until lentils and potato are cooked through

3. Taste test, add more salt and pepper if desired and add more water depending on the preferred consistency of your soup.

4. Serve hot with desired toppings!

Storage: 

Store any leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 2 months

Calories: 386 | Protein: 20g | Carbohydrate: 55g | Fat: 9.5g | Saturated Fat: 3.5g | Sodium: 740mg | Fiber: 11g

Recipe courtesy of Pick Up Limes (Potato & Red Lentil Soup | Pick Up Limes)

Share your tips with us by emailing Tmmc.Nutrition@tmmc.com. Follow us on Instagram and Facebook @TorranceMemorial for more National Nutrition Month content.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Lundquist Lurie Cardiovascular Institute, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit TorranceMemorial.org/nutrition for upcoming classes and programs.