Red Lentil Soup with a Roasted Garlic Kick: Functional Fibre, Flavour, and Fire
H. Mead, A. Bussey
Introduction
Despite widespread public awareness of the importance of fibre, protein, and plant-forward eating, the average adult lunch still leans heavily on beige carbohydrates, deli meats, or—worst of all—a sad, slightly sweaty pre-packed sandwich.
We believe better is possible.
Our research demonstrates that a deeply satisfying, protein-rich, fibre-filled lunch can be prepared in advance, scaled easily, and—crucially—delivers a powerful payload of flavour thanks to the judicious application of The Heat Lab Roasted Garlic Hot Sauce. This study focuses on a simple red lentil soup base, selected for its nutrient density and favourable cooking kinetics, elevated with aromatics, warm spices, and a signature garlic-forward heat.
Best of all? Total active cooking time clocks in under 30 minutes. Ideal for meal prep, last-minute work-from-home lunches, or emergency sustenance between meetings.
Materials and Methods
Ingredients (serves 4–6):
2 Large Red peppers
1 Large onion diced
2 garlic cloves, minced
400g Red lentils
2l Vegetable stock
1 tsp Smoked Paprika
1 tsp Cumin
Dried Oregano
1 Dried bay leaf
1 Tin of plum tomatoes
Juice of a lemon
50ml The Heat Lab's roasted garlic hot sauce
Procedure:
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Heat olive oil in a medium saucepan over medium heat.
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Add the diced onion and s
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Add minced garlic, Cumin and Smoked Paprika. Cook for 1 minute until fragrant.
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Add rinsed lentils and stir to coat with the spices.
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Pour in vegetable stock, The Heat Lab Roasted Garlic Hot Sauce, lemon juice, salt and pepper. Bring to a gentle boil, then reduce heat and simmer for 15–20 minutes until lentils are soft and starting to break down.
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Use a stick blender to pulse a few times for a semi-smooth consistency, or blend fully for a velvety finish.
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Serve warm with desired toppings. Refrigerates well for up to 5 days or freeze for up to a month.
Results
The resulting soup is creamy without cream, filling without heaviness, and comforting without monotony. Red lentils break down into a velvety consistency, providing a structural matrix rich in plant-based protein (~18g per serving) and fibre (~14g per bowl). The mild earthiness of the lentils acts as a perfect carrier for spice and acid.
Spice-wise, The Heat Lab Roasted Garlic Hot Sauce functions as both a seasoning and a depth-builder. Unlike raw capsaicin-forward sauces, its flavour is rounded by the Maillard-derived sweetness of slow-roasted garlic and stabilized acids, which help to cut through the natural richness of the coconut milk. This introduces complexity without overpowering the base.
From a sensory perspective, the roasted garlic compounds interact synergistically with the lentil base—enhancing umami and perceived richness. Meanwhile, the endorphin-activating capsaicinoids in the hot sauce provide a gentle metabolic boost, often associated with improved satiety and mood after consumption.¹
Conclusion
This dish is a prime example of functional food that doesn’t taste like a compromise. It’s cheap, quick to prepare, easy to batch cook, and adaptable to a wide range of dietary preferences. Whether you're vegan, flexitarian, or simply sick of sad salads, this soup delivers a complete package: Protein. Fibre. Flavour. Fire.
It also reheats like a dream. We recommend making a double batch.
Conflicts of Interest
One of the authors formulated The Heat Lab Roasted Garlic Hot Sauce, which features heavily in this paper. That said, even if they hadn’t, it would still be the best tool for the job. Try it yourself and peer review it.
References
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Rolls, B.J. (2009). The relationship between dietary fibre, satiety and energy intake. Nutrition Bulletin, 34(3), 312–318.
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Statista Research Department (2023). Average UK lunch prep time and consumption habits.
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Scoville, W.L. (1912). Note on Capsaicin and its physiological effects. American Journal of Pharmacy.
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