Fiber-forward · Lunch
Smoky Red Lentil & Carrot Soup
A velvety one-pot soup with red lentils, sweet carrots, cumin, and smoked paprika. A fiber-forward lunch recipe, about 42 minutes total.
Published August 9, 2026 · Last updated August 20, 2026
Base yield
4 servings
Prep
12 min
Cook
30 min
Meal
Lunch
Estimated nutrition per serving: About 315 kcal | 17 g protein | 11 g fiber
Ingredients
Ingredient quantities scaled for 4 people. Base yield: 4 servings. Copy the scaled list for shopping.
- 1 tablespoon extra-virgin olive oil
- 1 medium yellow onion, diced
- 3 medium carrots, diced
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1 1/2 cups dry red lentils, rinsed
- 1 can (14.5 ounces) no-salt-added diced tomatoes
- 6 cups low-sodium vegetable or chicken broth
- 3/4 teaspoon kosher salt, or to taste
- 1 tablespoon lemon juice, optional
- 1/4 cup chopped parsley
Method
- 1
Warm the olive oil in a soup pot over medium heat. Add the onion and carrots with a pinch of salt; cook 6 to 7 minutes, until softened but not browned.
- 2
Add the garlic, cumin, and smoked paprika. Stir for 30 seconds, until fragrant.
- 3
Add the lentils, tomatoes, and broth. Bring to a boil, then reduce to a steady simmer and partially cover.
- 4
Cook 20 to 25 minutes, stirring occasionally, until the lentils collapse and the carrots are tender.
- 5
Blend about one-third of the soup with an immersion blender, leaving some texture. Season with salt and optional lemon juice, then finish with parsley.
Fiber-forward recipes
These meals emphasize oats, lentils, beans, fruit skins, vegetables, and seeds. If you are adding more fiber, increase it gradually and drink appropriate fluids; a sudden large increase can cause gas or bloating, and high-fiber meals may be poorly tolerated during significant nausea.
If your usual fiber intake is low, consider beginning with a half portion and building over several days while maintaining hydration.
Why is this fiber-forward?
The ingredients emphasize plant foods and provide an estimated 11 g of fiber per serving. Increase fiber gradually if your usual intake is lower.
Important information
Educational content
Treatment requires evaluation
Individual experiences vary
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