Red lentil soup
A Middle Eastern lunch for the galley that copes with rough seas, one pot, can be made ahead and frozen, needs no fridge, about 35 min hands-on.
- Lunch
- Middle Eastern
- ⏱ 35 min
- 🌊 Sea tolerance 4/5
- 🪨 Bare bones
- vegan
- vegetarian
- pescatarian
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Red lentils (dried)280 g (70 g)
- Onion (brown/yellow)200 g (≈ 2 onions) (50 g (≈ 0.5 onion))
- Carrot200 g (≈ 3.5 carrots) (50 g (≈ 1 carrot))
- Garlic (bulb)20 g (≈ 0.5 bulb) (5 g)
- Ground cumin8 g (2 g)
- Canned chopped tomatoes320 g (80 g)
- Vegetable stock cubes12 g (3 g)
- Extra-virgin olive oil32 g (8 g)
- Lemon40 g (≈ 0.5 lemon) (10 g)
Method
- Soften onion, carrot and garlic in oil.
- Add lentils, cumin, tomatoes, stock and 300 ml water per serving.
- Simmer 20 minutes; squeeze in lemon.
In the galley
- Copes with a seaway — 4/5 for sea tolerance.
- Stow the main ingredients in dry stores — nothing here needs a fridge.
- Make ahead: cook in port and freeze in portions.
- One pot — less to secure, less washing-up with fresh water.
- Contains: Celery, Gluten — always check the labels of what you buy.
Per serving
🌾 Fibre-rich
- kcal
- 406
- protein
- 20 g
- fat
- 11 g
- carbs
- 62 g
- sugar
- 7 g
- fibre
- 12 g
From USDA FoodData Central, raw weights — a planning guide, not a label; a few values use a close stand-in.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes