From the roundup: 12 Protein Packed Meal Prep Lunches for the Week
Red lentils cook down into a thick, filling soup in about 25 minutes with no soaking required. Saute onion, garlic, and cumin in a pot, add rinsed red lentils and diced tomatoes, pour in broth, and simmer until the lentils are completely soft. Stir in a few handfuls of spinach at the end. Each serving has around 18 grams of protein from the lentils alone. Freezes well if you make a double batch.
Why this is on regular rotation
I started making this on Sundays when I needed something hot and filling that did not involve much thinking. One pot, one cutting board, and it stretches through the week without getting old. My husband will eat it for lunch three days straight, which is rare for soup in this house.
Why you will love this
- Red lentils require zero soaking and go from dry to completely soft in under 30 minutes
- Around 18 grams of protein per serving from the lentils alone, no meat required
- The whole pot costs very little and uses pantry staples you likely already have
- Freezes in individual portions so you can pull lunch out the night before
- One pot, minimal cleanup, and it actually tastes better the next day
Tips for success
Meal-prep tip: Add a small squeeze of lemon right before serving or packing. It brightens the whole pot.
If the soup turns out bland
- Lentils absorb a surprising amount of salt. Taste after adding the spinach and season again before packing or serving.
- A squeeze of fresh lemon at the end is not optional decoration. It pulls the whole flavor forward and keeps the soup from tasting flat.
- A pinch of smoked paprika or a drizzle of olive oil on top of each bowl adds depth without changing the recipe.
Substitutions
Swap spinach for chopped kale or Swiss chard, just give it an extra two minutes to soften. Vegetable broth works in place of chicken broth to keep it fully vegetarian. Canned diced tomatoes can replace fresh. No cumin on hand: ground coriander or a mild curry powder gives a different but equally good result.
Make-ahead and storage
This soup is genuinely better on day two once the flavors have settled, so making it a day ahead works in your favor. Double the batch and freeze half in individual portions. Refrigerate in airtight containers for up to five days. The soup thickens in the fridge, so add a splash of broth or water when reheating on the stovetop or in the microwave. For freezing, cool completely and portion into freezer-safe containers. Keeps well frozen for up to three months. Thaw overnight in the fridge.
Brittany’s note
I put out toppings with Red Lentil and Spinach Soup with Crusty Bread — cheese, chips, bread — so five kids can customize their bowls and I don’t cook a second meal. Cook’s tip I actually use: Add a small squeeze of lemon right before serving or packing. It brightens the whole pot.
Soup nights that feed a crowd
Real weeknight meals we rotate when school, sports, and picky eaters collide:
- More soup-night recipes — start here when you need tonight’s plan
Kitchen systems that help: How I meal plan for a family of seven · Feeding picky eaters without two dinners · Make-ahead system for sports nights · All Kitchen Guides
Red Lentil and Spinach Soup with Crusty Bread
Ingredients
Equipment
Method
- Heat the olive oil in a large pot over medium heat. Add the diced onion and cook, stirring occasionally, for 4 to 5 minutes until softened and translucent.
- Add the minced garlic, cumin, smoked paprika, salt, and pepper. Stir and let it cook for 60 seconds. You want the spices to bloom in the oil before anything wet goes in.
- Add the rinsed red lentils, the entire can of diced tomatoes with their juices, and the broth. Stir everything together and bring to a boil over medium-high heat.
- Once boiling, reduce the heat to medium-low and simmer uncovered for 18 to 22 minutes, stirring every few minutes. The lentils are done when they are completely soft and have mostly dissolved into the broth, giving the soup a thick, creamy texture. If it looks too thick, add another half cup of broth.
- Turn off the heat or drop to the lowest setting. Add the spinach and stir it in. It will wilt fully in about 90 seconds. Do not keep it on high heat or the spinach will go from bright to dull and mushy.
- Stir in the lemon juice. Taste and add more salt if needed. Serve hot with crusty bread on the side, or let it cool before portioning into meal prep containers.
Notes
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