Let's kick off 2026 with this NEW red lentil soup!! I’ve really been craving meals like this. The kind that feels comforting and wholesome, hearty without being heavy, full of plant-based protein and fiber, and incredibly cozy for cooler days.
Lentils are high in fiber, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. Their exceptionally low glycemic index (low GI) values and resistant starch content make them suitable for a diabetic diet.
Protein
Did you know? When combined with a whole grain, lentils provide the same quality protein as meat!
Lentils are good source of protein. A ½ cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fueled up all day long.
Fiber
Did you know? Just 1/2 cup of cooked green lentils packs in 32% of your days’ worth of fibre!
Lentils are an excellent source of fibre. In addition to gut mobility, dietary fibre is well known for many health benefits. Notably, high intake of fibre is associated with lower blood cholesterol levels and protection against developing colon cancer and Type 2 diabetes.
Potassium
Did you know? Just 1/2 cup of cooked split red lentils has 273 mg of potassium!
We are so driven to reduce salt that sometimes we forget to look at the other half of the equation: getting enough potassium. Potassium can counteract the damaging effect of sodium and has been shown to lower blood pressure.
Folate
Did you know? Out of all plant-based foods, lentils contain the most folate!
Lentils are an excellent source of folate. A type of B-vitamin, folate helps support red blood cell formation and proper nerve functions. Folate also plays an important role in lowering artery-damaging homocysteine. In addition, the water-soluble vitamin may help prevent anemia and protect against developing heart disease, cancer, and dementia. Folate is particularly important for women of childbearing age, as it is needed to support increasing maternal blood volume.
Iron
Did you know? Just 1/2 cup of cooked lentils provides 15% of your daily iron needs!
Iron plays an integral role in the formation of hemoglobin in blood and myoglobin in the muscles, both of which carry oxygen to the cells. That is why fatigue and tiredness are usually the first symptoms people notice when they are low in iron. For vegetarians, getting enough iron particularly challenging. Regularly including lentils in your diet can help boost your iron intake.
Manganese
Lentils are a very good source of manganese. This mineral is stored mainly in our bones and in major organs including the liver, kidney, and pancreas. Manganese plays a role in maintaining normal blood sugar level, and helps protect against free-radical damage.
This Red Lentil Soup is simple, nourishing, and packed with flavor. Made with red lentils and a handful of vegetables, it’s blended until silky smooth, then finished with a warm, spiced butter drizzle.
You’ll also love that this red lentil soup is:
Incredibly easy. Aside from the quick Aleppo pepper butter, everything comes together in one pot in about 30 minutes!
Budget-friendly. This is a fridge and pantry staple kind of soup that’s big on flavor without being expensive.
A great vegetarian meal. Between the veggies and protein-packed lentils, it’s hearty, satisfying, and perfect for a vegetarian soup recipe.
Red Lentil Soup Serves 6
Red Lentil Soup
2 tablespoons extra-virgin olive oil
1 large yellow onion, diced
2 medium carrots, peeled and diced
1 medium potato, peeled and diced
3 garlic cloves, minced
2 tablespoons tomato paste
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon salt
¼ teaspoon ground black pepper
1 cup dry red lentils, rinsed
6 cups low-sodium vegetable broth
plus lemon wedges, for serving
Red Pepper Drizzle:
3 tablespoons butter or olive oil
2 teaspoons crushed red pepper
Directions:
Sauté the aromatics. Heat the oil in a large pot over medium heat. Add the onion and carrot, and sauté for 4 to 5 minutes, until softened. Add the diced potato and cook for 2 minutes more.
Add the spices. Add the garlic, tomato paste, paprika, cumin, salt, and pepper, and stir for another 30 seconds.
Simmer the lentils. Add the lentils and broth, bring to a boil, then reduce the heat to low. Cover and simmer for 20 to 25 minutes, until the lentils and potatoes are very soft.
Use an immersion blender to blend until smooth. (Note: Turkish home cooks usually blend it completely, though you can make it as smooth or textured as you'd like).
Make the pepper butter. In a small pan, melt the butter over low heat. Add the crushed red pepper and stir for 20 to 30 seconds, until fragrant.
Ladle the soup into bowls, drizzle with the pepper butter, and serve with lemon wedges on the side.
Storage tip: Let the soup cool completely, then transfer it to an airtight container and store it in the fridge for up to 4 days. I also love freezing it in individual portions. It will stay fresh for up to 3 months in the freezer.
Whenever I need a quick and soothing reset, brothy soup recipes are always on my meal plan. They’re very simple, budget-friendly, and will have you feeling lighter from the inside out.
Cabbage soup checks all the boxes for comforting, healthy, and low-calorie. But don’t let its simplicity fool you — the blend of sliced cabbage, mirepoix (onions, carrots and celery) vegetables, diced tomatoes, vegetable broth, and herbs is plenty flavorful with room to make it your own. When soup season hits, this cabbage soup recipe is one of the first meals I make. It’s a bit simpler than my lentil soup, but just as cozy and flavorful—and it really lets the cabbage shine. If you didn’t know, cabbage is a nutritional powerhouse and one of my favorite anti-inflammatory, low-carb veggies to keep in rotation.
It’s made in just 30 minutes. Everything cooks in one pot, and after a quick simmer, you’ve got a delicious bowl ready to enjoy. It’s one of the best soup recipes to keep up your sleeves during the cold winter months!
It’s a budget-friendly meal. Between the veggies, canned goods, and herbs, this soup is light on the wallet, but big on flavor. It’s proof that you don’t need to spend a lot to make something hearty and satisfying.
It’s extremely adaptable. This soup is light, but there are endless ways to make it as hearty as you want, whether it’s adding ground meat, plant-based proteins, extra veggies, or different spices.
Health Benefits Of CabbageNot only is this cruciferous vegetable easy on the wallet, but it’s chock-full of health benefits! The list is pretty extensive, but here are a few notes that highlight why everyone raves about cabbage:
Jam-packed with nutrients: These leaves have a mighty dose of Vitamin C (which is a great immune booster), along with fiber, potassium, magnesium, and a variety of other nutrients.
Loaded with antioxidants: Aside from Vitamin C and manganese, cabbage really shines with phytonutrients, which are natural compounds that help prevent damage to your body’s cells.
An anti-inflammatory superstar: With its strong anti-inflammatory agents such as sulforaphane and glutamine, cabbage can reduce irritation, pain, fever, and other bodily disorders.
Great for digestion: Cabbage has 1 gram of fiber for every 10 calories. That helps fill you up, in a good way. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar.
Helps with weight loss: Because cabbage is low in calories, the “cabbage soup diet” has been known to help shed a few pounds. But…you know I’m not a fan of detox diets and quick fixes. Your body still needs more nutrients from other foods. So just enjoy this soup for the vegetarian goodness that it offers.
Best Cabbage Soup Recipe Serves 4
Best Cabbage Soup Recipe
2 tablespoons olive oil
1 onion, diced
1 large carrot, diced
2 celery stalks, diced
2 garlic cloves, minced
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon salt
½ cabbage, chopped
1 (14-ounce) can diced tomatoes
4 to 6 cups vegetable broth, depending how thick or brothy you'd like it
1 to 2 tablespoons lemon juice
¼ cup roughly chopped fresh parsley
cracked black pepper, to taste
Directions:
Heat the oil in a large pot over medium-high heat, and add the diced onions, carrot, and celery. Cook for 4 to 5 minutes.
Add the aromatics: the minced garlic and spices and stir for another minute.
Add the cabbage and let it sweat for 5 minutes, stirring frequently.
Pour in the vegetable broth and diced tomatoes and let it simmer uncovered for 10 minutes, or until the vegetables are softened to your liking.
Remove the cabbage soup from the heat and add the lemon juice, parsley, and cracked black pepper. Give it another stir, then serve.
Storage Tips:
Let the soup cool before storing it in an airtight container. It will stay good for 4 to 5 days in the fridge.
Freeze it as it will stay good for up to 3 months in the freezer.
Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.
