A healthy homemade lunch idea perfect for colder Manchester days

I have soup most days for lunch, but as many tinned options can be surprisingly high in salt, I’ve started experimenting with a few homemade ideas instead. This smooth Indian-spiced red lentil soup is one of my recent favourites — comforting, gently warming, and blended until completely silky.

Finished with smoked paprika for depth and a fresh squeeze of lemon juice to brighten everything, it delivers big flavour without relying on cream or heavy seasoning. The result is a healthy, low-salt homemade soup that’s ideal for meal prep, lighter lunches, and anyone looking to support heart health while still enjoying proper comfort food.

Why make homemade red lentil soup?

Making your own red lentil soup from scratch has a few clear advantages:

Lower salt than most supermarket soups High in fibre and plant protein, helping you stay fuller for longer Naturally creamy without cream, thanks to red lentils and vegetables Easy to batch cook and freeze for busy weeks

It’s the kind of simple, nourishing recipe that fits perfectly into a regular lunch routine — especially during grey Manchester weather when something warm and filling is essential.

Ingredients for smooth Indian-spiced red lentil soup (serves 4)

1 tsp olive oil (or low-calorie spray oil)

1 onion, chopped

2 carrots, chopped

2 celery sticks, chopped

3 cloves garlic, minced

1 tsp fresh ginger

150g red lentils, rinsed

1 small potato, diced

1 litre low-salt vegetable stock

Spices

1 tsp ground cumin

1 tsp ground coriander

½ tsp turmeric

½ tsp ground fenugreek

½ tsp smoked paprika

Black pepper, to taste

To finish

A small squeeze of lemon juice and chives for garnish

How to make smooth red lentil soup

1. Soften the vegetables

Heat the olive oil in a large saucepan over a medium heat. Add the onion, carrot and celery with a small pinch of salt and cook gently for 8–10 minutes until softened but not coloured.

2. Add aromatics and spices

Stir in the garlic, ginger, cumin, coriander, turmeric, ground fenugreek and smoked paprika. Cook for around one minute until fragrant.

3. Simmer until tender

Add the rinsed red lentils, diced potato and vegetable stock. Bring to the boil, then reduce to a gentle simmer for 20–25 minutes, until the lentils and vegetables are completely soft.

4. Blend until silky smooth

Use a blender to blend the soup until completely smooth. Add a splash of hot water or extra stock if you prefer a thinner consistency.

5. Finish with lemon

Stir through a small squeeze of fresh lemon juice to lift the spices and balance the flavour. Add a sprinkle of chopped chives (I keep a batch in the freezer rather than keep buying fresh in the winter)

Tips for meal prep and freezing

Keeps in the fridge for up to 4 days Freezes well for up to 3 months Add a splash of water when reheating to loosen the texture

Batch-cooking a pot at the start of the week makes healthy lunches effortless.

More healthy lunch ideas in Manchester

If you enjoy simple, nourishing recipes like this Indian-spiced red lentil soup, you’ll find more cooking inspiration and Manchester food recommendations across the site — from quick midweek meals to restaurant finds worth braving the rain for.