If you crave a meal that’s warming, satisfying, and absolutely bursting with goodness, you’re in for a treat with my High Protein Lentil Soup. It’s hearty enough to fill you up after a workout (or a busy day!), packed with colorful veggies, and has a silky, rich broth you’ll want to dunk bread into over and over again. Every spoonful is pure comfort—with an extra boost of plant-based protein, thanks to lentils and flax seed.
Why You’ll Love This Recipe
- Mega Protein Boost: Lentils and flax seed make this soup a nourishing powerhouse for anyone focused on plant-based protein.
- Cozy Comfort, Minimal Fuss: Everything simmers together in one pot for easy cooking and effortless cleanup.
- Packed with Goodness: Loaded with tender veggies and hearty kale, each bowl contains fiber, iron, and vitamins galore.
- Flavorful and Satisfying: Cumin, paprika, and tomato create a deeply savory base—no bland lentil soup here!
Ingredients You’ll Need
The magic of High Protein Lentil Soup is how a few humble, everyday ingredients combine to create something truly soul-warming. Each element brings its own charm: rich aromatic spices, earthiness from lentils, and bright pops of greens for color and freshness.
- Olive oil: Softens the veggies and imparts a gentle Mediterranean flavor right at the start.
- Onion, carrot & celery: This classic trio gives the soup a savory, sweet, and aromatic backbone.
- Garlic: Adds an irresistible depth and warmth—don’t skimp on it!
- Ground cumin & paprika: A dream team of earthy, aromatic spices that make the broth so satisfying.
- Tomato paste & crushed tomatoes: Bring rich umami, a bit of tang, and that glossy tomato body.
- Green lentils: The star ingredient—they stay firm but tender, adding texture and tons of protein.
- Vegetable stock: Infuses the soup with savory flavor and keeps it plant-based and light.
- Tuscan kale: Provides color, a fresh bite, and even more protein and fiber.
- Flax seed: Delivers an extra layer of protein, heart-healthy omegas, and a subtle nuttiness.
- Salt & freshly ground black pepper: To season everything beautifully—always taste and adjust at the end!
Variations
Once you master the base, this High Protein Lentil Soup loves to play dress-up! You can swap and adapt ingredients based on what you have in your fridge or fit the recipe to your taste or dietary needs. Get creative—there are so many ways to make it your own.
- Swap the Lentils: Try red or brown lentils if you prefer a softer, creamier soup—just reduce the simmer time as they cook faster.
- Leafy Green Upgrades: Replace kale with baby spinach, Swiss chard, or even collard greens for a new twist on greens.
- Spice It Up: Add a pinch of chili flakes for gentle heat or a splash of smoked paprika for a smoky edge.
- Boost the Protein Even More: Toss in a can of drained chickpeas or white beans if you want that extra plant-protein punch.
How to Make High Protein Lentil Soup
Step 1: Build the Flavor Base
Start by heating the olive oil in a roomy pot or Dutch oven. Toss in your chopped onion, carrot, and celery. Let them cook gently for about five minutes, stirring occasionally—they should soften and smell sweet, which is exactly what you want. Then, stir in the garlic and breathe in the fragrance as it blooms.
Step 2: Add Spices and Tomatoes
Sprinkle in the cumin, paprika, and a generous pinch of salt, giving everything a good mix so the spices coat every veggie. Then add the tomato paste, stirring until it darkens slightly—this step wakes up all those flavors. Pour in the crushed tomatoes for a luscious, vibrant base.
Step 3: Simmer Lentils and Broth
Stir in the green lentils and then the vegetable stock, scraping the bottom so nothing sticks. Bring to a steady boil, then lower the heat to a gentle simmer. Let everything bubble away for 30–35 minutes, giving it a stir now and then. The lentils will plump up and become tender, soaking in all that spiced tomato flavor.
Step 4: Finish With Greens and Flax
Once the lentils are just right, stir in the shredded Tuscan kale. Let it wilt and turn bright green in just a couple minutes. Then, sprinkle over the flax seed and stir to combine. Taste your soup, then adjust salt and pepper to suit your palate. Serve hot and, if you’re feeling fancy, dust with a little more flax seed.
Pro Tips for Making High Protein Lentil Soup
- Lentil Selection: Use green or brown lentils for the best hearty texture—they hold up well and won’t turn mushy like red lentils might.
- Boost That Umami: Don’t rush the tomato paste step—letting it cook until deep red makes the soup intensely savory.
- Sneak in Even More Greens: Add the kale right at the end to keep it vibrant and gently crisp, rather than overcooked.
- Texture Tip: For a creamier finish, use an immersion blender to blitz half the soup in the pot before stirring in the kale.
How to Serve High Protein Lentil Soup
Garnishes
Dress up each steaming bowl with a sprinkle of extra flax seeds, a swirl of good olive oil, or a scattering of finely chopped parsley. For a creamy finish, add a dollop of dairy-free yogurt or a splash of lemon juice to really brighten things up.
Side Dishes
This soup begs for a slice of rustic sourdough, a chewy whole-grain roll, or even simple pita to soak up every flavorful drop. On the side, a crisp green salad with a lemony vinaigrette perfectly balances the hearty High Protein Lentil Soup.
Creative Ways to Present
Ladle the soup into wide bowls and top with artful stripes of olive oil or sprinkle seeds in a pattern for visual flair. You can also serve it in mugs for a cozy supper on the couch—or present mini servings in small cups as part of a vibrant lunch spread.
Make Ahead and Storage
Storing Leftovers
Let the soup cool to room temperature, then transfer it into airtight containers. It will keep happily in the fridge for up to 5 days, making it perfect for meal prep or quick weeknight dinners.
Freezing
High Protein Lentil Soup freezes beautifully! Portion it into freezer-safe containers, leaving a little room for expansion, and freeze for up to 3 months. Thaw overnight in the refrigerator for the best texture.
Reheating
Reheat gently on the stovetop over medium heat, adding a splash of water or broth if the soup has thickened in the fridge. A few minutes is all it takes to bring it back to piping hot, fresh-from-the-pot perfection.
FAQs
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Can I use other lentil varieties for High Protein Lentil Soup?
Absolutely! While green lentils hold their shape and give a robust texture, you can use brown for a similar result or swap in red lentils for a naturally creamier, softer finish—just cut back a bit on cooking time as they break down faster.
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Is High Protein Lentil Soup gluten-free and vegan?
Yes! This recipe is naturally gluten-free and totally plant-based as written. Just double-check your stock to be certain, and you’re good to go.
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How can I add even more protein to this soup?
If you’d like to give your High Protein Lentil Soup an extra protein boost, toss in a can of drained chickpeas, white beans, or even some cubed tofu in the last few minutes of simmering.
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Does this soup get better as it sits?
Like many great soups, the flavors in High Protein Lentil Soup meld and deepen as it rests. It’s just as lovely the next day—maybe even better, so don’t be shy about making a big batch!
Final Thoughts
If you’re searching for that rare combination of nourishing, simple, and seriously delicious, you’ll adore every bowl of this High Protein Lentil Soup. Give it a try soon—your taste buds (and your muscles!) will thank you, and you might just find yourself making it on repeat all season long.
Print
High Protein Lentil Soup Recipe
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: International
- Diet: Vegetarian
Description
A hearty and nutritious High Protein Lentil Soup packed with green lentils, vegetables, and flavorful spices, finished off with a touch of Tuscan kale for extra goodness. This soup is both satisfying and delicious, perfect for a cozy meal.
Ingredients
Vegetable Base:
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 2–3 celery stalks, diced
- 1/2 teaspoon salt
Seasonings:
- 2 large garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 tablespoon tomato paste
Soup:
- 2 cans (14 oz / 400 g) crushed tomatoes
- 1 1/2 cup (300 g) green lentils
- 4 cups (1000 ml) vegetable stock
- 2 cups (50 g) Tuscan kale, shredded
- 2 tablespoons flax seed
- Salt and freshly ground black pepper to taste
Instructions
- Sauté Vegetables: Heat olive oil in a pot, sauté onion, carrot, celery with salt until softened. Add garlic and cook until fragrant.
- Add Seasonings: Stir in cumin, paprika, and salt. Add tomato paste, cook briefly.
- Cook Soup: Incorporate crushed tomatoes, lentils, stock. Simmer for 30-35 minutes until lentils are tender.
- Add Kale: Mix in kale, cook until wilted.
- Final Touch: Stir in flax seed, adjust seasoning, and serve hot, optionally garnished with more flax seed.
Nutrition
- Serving Size: 1 serving
- Calories: 295 kcal
- Sugar: 10g
- Sodium: 1040mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 46g
- Fiber: 19g
- Protein: 16g
- Cholesterol: 0mg
