Healthy & Special Diets > High-Protein Recipes > High-Protein Lunches > High-Protein Soups (Bean, Lentil, Chicken)

Hearty High-Protein Lentil Soup

This lentil soup is packed with protein, fiber, and essential nutrients, making it a perfect healthy and satisfying lunch option. It's easy to make and can be customized with your favorite vegetables and spices.
This recipe provides a complete and balanced meal, ensuring you stay energized and focused throughout the afternoon. Enjoy the warmth and nourishment of this delicious lentil soup!

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup Green or Brown Lentils
  • 6 cups Vegetable Broth
  • 1 cup Diced Carrots
  • 1/2 cup Diced Celery
  • 1/2 cup Diced Onion
  • 2 cloves Minced Garlic
  • 1 cup Diced Tomatoes
  • 1 tablespoon Olive Oil
  • 1/2 teaspoon Dried Thyme
  • 1 Bay Leaf
  • to taste Salt
  • to taste Black Pepper
  • 1 tablespoon Lemon Juice
  • 2 tablespoon Fresh Parsley (chopped)

Sauté the Vegetables

Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened.

Add Aromatics

Add minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.

Incorporate Remaining Ingredients

Stir in the lentils, diced tomatoes, vegetable broth, dried thyme, and bay leaf. Season with salt and pepper to taste.

Simmer the Soup

Bring the soup to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

Adjust and Serve

Remove the bay leaf. Stir in lemon juice and adjust seasoning as needed. Serve hot, garnished with fresh parsley.

Nutrition Facts (Estimated per 100g)

  • Calories: ~85
  • Protein: ~6g
  • Carbohydrates: ~15g
  • Fat: ~1g
  • Fiber: ~5g

Other Important Considerations for Nutrition

This soup is naturally high in fiber and protein. It can be made gluten-free by ensuring the vegetable broth used is gluten-free. For a vegetarian or vegan option, ensure vegetable broth is used. You can increase the protein content by adding cooked chicken or tofu.

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FAQ

  • Can I freeze this lentil soup?

    Yes, lentil soup freezes very well. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. It can be stored in the freezer for up to 3 months.
  • Can I use red lentils for this recipe?

    Yes, you can use red lentils. However, red lentils cook faster and may become mushier compared to green or brown lentils. Reduce the simmering time accordingly.
  • How can I make this soup thicker?

    If you prefer a thicker soup, you can use an immersion blender to partially blend the soup after it has simmered. Alternatively, you can remove a cup or two of the soup and blend it in a regular blender before returning it to the pot.