High Protein Red Lentil Soup

Warm, hearty, and packed with plant-based protein, this High Protein Red Lentil Soup is a nutritious and flavorful comfort food that’s perfect for any day of the week. Bursting with earthy spices like cumin, coriander, and turmeric, this soup is infused with layers of aromatic goodness, while fresh vegetables like carrots, celery, and spinach add a delightful medley of texture and color. Simmered in a rich base of vegetable broth and tomatoes, the red lentils bring a creamy consistency and are a fantastic source of protein and fiber. Finished with a splash of zesty lemon juice and a sprinkle of fresh parsley, this wholesome soup is as vibrant as it is satisfying. Ready in under an hour and ideal for meal prep, this vegan-friendly recipe is a must-try for anyone looking to enjoy a nutritious, high-protein meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 units garlic cloves, minced
• 1 medium carrot, diced
• 1 medium celery stalk, diced
• 6 cups vegetable broth
• 14.5 ounces canned diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon paprika
• 1 unit bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups fresh spinach leaves
• 1 tablespoon lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Rinse the red lentils thoroughly under cold water and set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 5 minutes or until soft and translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery, and cook for another 3-4 minutes until the vegetables begin to soften.

Step 4

Add the rinsed red lentils to the pot along with the vegetable broth and canned diced tomatoes (with their juices).

Step 5

Stir in the ground cumin, ground coriander, turmeric powder, paprika, bay leaf, salt, and black pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 25-30 minutes or until the lentils are soft and the soup has thickened slightly.

Step 7

Remove the bay leaf, then add the fresh spinach leaves to the pot. Stir until the spinach is wilted, about 3 minutes.

Step 8

Stir in the lemon juice and adjust the seasoning with more salt and pepper if needed.

Step 9

Ladle the soup into bowls, garnish with fresh parsley, and serve hot. Enjoy your nourishing and protein-rich soup!

Nutrition Facts

Serving size	2481.2 grams (2481.2g)

Amount per serving	% Daily Value*
Calories	1346

Total Fat 55.80g	72%
Saturated Fat 10.30g	52%
Polyunsaturated Fat 10.50g
Cholesterol 8mg	3%
Sodium 6487mg	282%
Total Carbohydrate 171.80g	62%
Dietary Fiber 50.50g	180%
Total Sugars 47.70g
Protein 53.10g	106%

Vitamin D 0IU	0%
Calcium 696mg	54%
Iron 24mg	136%
Potassium 5709mg	121%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.8%

Protein: 15.2%

Carbs: 49.0%