Lentil Soup for the Week

Name: Lentil Soup for the Week
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 8 servings
Ingredients: 2 cups dried green or brown lentils, rinsed; 1 large onion, diced; 3 carrots, peeled and diced; 3 celery stalks, diced; 4 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 8 cups vegetable broth; 2 tablespoons olive oil; 1 teaspoon cumin; 1 teaspoon smoked paprika; ½ teaspoon turmeric; 2 bay leaves; Juice of 1 lemon; Salt and pepper to taste

A big-batch, budget-friendly lentil soup that costs pennies per serving and tastes even better the next day. Freezes beautifully for weeks of lunches.

PROTEIN 16g

CALORIES 278

P:E RATIO 5.8

TIME 45m

YIELD 8

Steaming bowl of rustic green lentil soup with chunks of carrot and a squeeze of lemon on the side

P:E 5.8

ELITE DENSITY

2 cups dried green or brown lentils, rinsed HIGH FIBER

1 large onion, diced FLAVOR

3 carrots, peeled and diced PRODUCE

3 celery stalks, diced PRODUCE

4 cloves garlic, minced FLAVOR

1 can (14 oz) diced tomatoes PRODUCE

8 cups vegetable broth FLAVOR

2 tablespoons olive oil FLAVOR

1 teaspoon cumin FLAVOR

1 teaspoon smoked paprika FLAVOR

½ teaspoon turmeric FLAVOR

2 bay leaves FLAVOR

Juice of 1 lemon FLAVOR

Salt and pepper to taste FLAVOR

Storage: Refrigerate in airtight containers for up to 6 days. Freeze in portions for up to 3 months.
Batching: This recipe makes about 10 cups of soup — perfect for freezing half and refrigerating half.
Reheat: Microwave for 2–3 minutes, stirring once. Reheat on the stove over medium heat for 5 minutes. Add a splash of broth or water if too thick.

EXECUTION STEPS

HIGH HEAT SEAR

Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes until softened.

HIGH HEAT SEAR

Add garlic, cumin, smoked paprika, and turmeric. Cook for 1 minute until fragrant.

THE MACRO PREP

Add lentils, diced tomatoes, vegetable broth, and bay leaves. Stir to combine.

HIGH HEAT SEAR

Bring to a boil, then reduce heat to low. Cover and simmer for 25–30 minutes until lentils are tender.

STEP 5

Remove bay leaves. Stir in lemon juice and season with salt and pepper.

STEP 6

For a creamier texture, use an immersion blender to partially blend about half the soup.

STEP 7

Let cool completely before dividing among containers.

1,872 COMMUNITY PREPS THIS WEEK

Lentil Soup for the Week

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

HIGH HEAT SEAR

HIGH HEAT SEAR

THE MACRO PREP

HIGH HEAT SEAR

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

RELATED INGREDIENTS

FULL EXECUTION PLANS