Are you craving a meal that is warm, comforting, and healthy? Then this Protein, Packed Lentil Soup is exactly what you need. Lentil soup made with pantry staples, fresh veggies, and protein, rich lentils is satisfying, tasty, and perfect for lunch, dinner, or meal prep.
The recipe is vegan, gluten, free, and packed with nutrients, a perfect example of clean eating that is also tasty and filling!
⭐ Why You’ll Love This Lentil Soup
- High in plant-based protein
- Loaded with fiber, vitamins, and minerals
- Creamy without any cream
- Excellent for weight loss & gut health
- Easy, budget-friendly, and ready in under 30 minutes
🧺 Ingredients
🫘 Core Ingredients
- 1 cup either red or brown lentils properly rinsed
- 1 tbsp olive oil
- 1 medium onion finely chopped
- 3 cloves of garlic minced
- 1 medium carrot diced
- 1 medium tomato chopped
- 1 celery stalk (optional) chopped
- 1 tsp cumin powder
- ½ tsp turmeric
- ½ black pepper teaspoon
- 1 tsp paprika (optional)
- 4 cups vegetable broth or water
- Salt as per your taste
🌿 For Extra Flavor
- 1 bay leaf
- ½ tsp dried thyme or oregano
- 1 tbsp lemon juice
- Fresh coriander or parsley to decorate
🍳 How to Make Protein-Packed Lentil Soup
Step 1: Sauté the Vegetables
Warm up olive oil in a large pot over medium heat.
Add chopped onions and cook until they soften and become translucent.
Mix in garlic, carrot, and celery (if you have) and sauté for 2, 3 minutes.
Step 2: Add Spices
Add cumin, turmeric, black pepper, and paprika.
Cooking for 30, 40 seconds will let the spices release their aroma and flavor.
Step 3: Add Lentils & Liquid
Put in lentils that are rinsed and add chopped tomatoes.
Pour in the vegetable broth or water.
Stash a bay leaf and some thyme into the mix as well.
Mix everything well.
Step 4: Simmer the Soup
After that, you have to bring the mixture to a boil and lower the heat to minimum or medium setting.
Keep it covered and let it simmer for 20, 25 minutes or until lentils are soft.
If you prefer a creamy texture, blending half of the soup with a hand blender is an optional step.
Step 5: Finish With Lemon & Herbs
Switch off the flame.
Add lemon juice to brighten the taste.
Check the taste and add salt if needed.
Sprinkle with parsley or coriander.
Enjoy your meal accompanied by whole, grain bread or a light salad.
🍽️ Customization Ideas
- Add spinach or kale after cooking for extra nutrients
- Mix in cooked quinoa if you want more protein
- Add coconut milk if you want a creamy twist
- Top with roasted seeds for a crunchy texture
💪 Nutrition & Health Benefits
Lentils: a great source of protein and fiber, very low in fat
- Promotes fat loss
- Contributes to the normalisation of blood sugar levels
- Good for the heart
- Contributes to better digestion and a healthier gut microbiome
Such a lentil soup is a fantastic way to provide your body with required nutrients and at the
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