High-Protein Lentil Soup
Per serving (about 2 cups)
How I calculate this → Calculate your protein target →
Lentils don't need soaking and cook through in about 25 minutes, which is most of why they're the base of this soup rather than a dried bean that needs planning a day ahead. I don't puree any of this. Keeping the lentils and vegetables whole gives the soup real texture instead of turning it into a thick, uniform puree, and it comes together in one pot from start to finish.
Why you'll love this
- 19g of plant protein per serving, no meat or dairy needed
- 18g of fiber per serving, almost three-quarters of a full day's target in one bowl
- One pot, freezes well for later
Recipe
High-Protein Lentil Soup
Ingredients
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook for 6 to 7 minutes, until softened.
- Add the garlic and cumin and cook for 30 seconds, until fragrant.
- Add the lentils and vegetable broth. Bring to a boil, then reduce to a simmer.
- Simmer, uncovered, for 25 to 30 minutes, until the lentils are tender.
- Season with salt and pepper to taste.
Equipment
- Large pot or Dutch oven
Notes
- I keep this uncovered while it simmers. It lets the soup reduce and thicken naturally instead of staying thin, without needing to add a thickener.
- This freezes well for up to 3 months, and the lentils hold their texture better than most beans do after freezing and reheating.
Nutrition (per serving)
| Calories | 364 |
|---|---|
| Protein | 19g |
| Carbs | 51g |
| Fat | 10g |
| Fiber | 18g |
Storage
Refrigerate in an airtight container for up to 5 days, or freeze for up to 3 months. The soup thickens as it sits, so thin it with a splash of broth or water when reheating if needed.
FAQ
Do I need to soak the lentils first?
No. Unlike dried beans, lentils don’t need soaking and cook through in well under an hour straight from dry.
Can I add greens to this?
Yes. A few handfuls of spinach stirred in during the last few minutes of cooking wilts down quickly and adds more volume without much extra effort.
Is this actually filling as a full meal?
Yes. Between the lentils and vegetables, this lands around 364 calories a serving with substantial protein and fiber, closer to a main course than a starter soup.
Looking for more vegan meals: the chickpea salad is a good no-cook option for a lighter day.