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    Home » Recipes » Easy Meal Prep Recipes

    The Ultimate Cozy High Protein Lentil Soup

    Published: Nov 9, 2022 · Modified: Apr 21, 2023 by Nicole Addison · This post may contain affiliate links · 4 Comments

    Jump to Recipe - Print Recipe

    This high protein lentil soup is the ultimate cozy weather meal. Filled with warm spices and packed with vegetables, protein and fibre it's a balanced meal the whole family will enjoy!

    high protein lentil soup

    Why you need this protein lentil soup

    It's November which means it is officially SOUP SEASON. Despite being a summer girl I honestly think soup season may be one o the best seasons there is. There is just something super comforting about coming home on a cold day to a warm bowl of soup.

    However I've never really been able to call soup a meal. Sure it taste great but it never leaves me feeling full for more than an hour. Which is why I have been loving this High protein lentil soup recipe recently.

    Here are three reasons why I love it:

    1. It's a dietitian approved balanced meal- Made with lentils for protein and fibre, and lots of veggies (including leafy greens) this is a soup that will power you through your day. PLUS there's a secret ingredient for even more protein!
    2. It's EASY- Soup has always seemed intimidating to me. I don't know what it is but I feel like there were always just SO many ingredients. But not with this soup! All you need are a few simple ingredients and a pot and you are good to go!
    3. Its perfect for meal prep! - With only 15 minutes of hands on prep time needed this is the perfect soup to prep for a busy week (plus it freezes wonderfully)!
    lentil kale soup

    Ingredients needed for the lentil kale soup recipe

    Lentils- The star of this protein lentil soup! I LOVE adding lentils to meals for an easy boost of plant based protein and fibre (plus they just taste so good). or this recipe I use dry red lentils (don't use canned or your soup will be too soggy)!

    Vegetables- Celery, onions and carrots are needed for the base of this soup (called a mirepoix) which is the key ingredient in any good soup recipe! We also add LOTS of leafy greens- so grab your curly kale or spinach!

    Bone broth- Recently I have been loving adding bone broth to my soups for an extra dose of protein (plus glycogen and collagen for my joints). However don't worry if you don't have nay on hand- any vegetable or chicken broth will work!

    Water- To help thin the soup a little!

    Tomato sauce- Any tomato sauce will do. I personally love this one as I find it has the most authentic flavour (and no added sugar). However use whatever you have on hand. This is supposed to be an easy recipe so don't over complicate it!

    Spices- All you need is ground cumin and crushed garlic to make this soup taste AMAZING (plus a little salt and black pepper if you desire)!

    protein lentil soup

    How to make lentil soup high protein?

    This soup not only tastes amazing but it also is incredibly easy to make. Grab your ingredients and a large pot and let's get started making the BEST lentil kale soup.

    Step one: Make your mirepoix. Mirepoix is the secret to ALL good soups. It's a french base from the aromatic vegetables of carrots, celery and onion that are diced and sauteed in olive oil until soft and fragrant. It helps add flavour to ANY soup and is a key ingredient in our high protein lentil soup! So over medium heat add your olive oil to your pot. Once hot add in your onion, celery and carrots and sautée until soft (about 5 minutes). Add in your garlic and saute for another minute.

    Step two: Simmering time- add your bone broth, ground cumin and lentils, cover and allow to simmer for about 25 minutes.

    Step three: the final product- After 25 minutes add in your tomato sauce, and stir in your leafy greens. Add water to thin until it reaches the desired consistency ( it is a thicker soup) and season with salt and pepper!

    Voila your bone broth vegetable soup is DONE and ready to be enjoyed!

    bone broth vegetable soup

    Frequently asked questions

    How do I store this high protein lentil soup?

    This soup stores well in an air tight Tupperware container in the fridge for up to 5 days or in the freezer for up to 3 months!

    Recently I have been LOVING these souper cubes to store soups in the freezer for the perfectly portioned meals!

    Is this soup enough for a meal on it's own?

    It really depends on each individual and their hunger levels. For me I like pairing my soup with some whole grain crackers (like Triscuits or Ryvita) or a small salad just to help keep me feeling satisfied longer.

    However this soup does contain protein, fibre and vegetables so it could work as a meal as well!

    What are lentils and how is this a high protein lentil recipe?

    Lentils are a type of legume that on their own are full of both protein and fibre. On average ½ a cup of cooked lentils contains 12g of protein and 9 g of fibre!

    To increase the protein content of this soup (and help make it a little more filling) I swapped out the typical broth for bone broth making a bone broth vegetable soup!

    Can I swap the broth in this bone broth vegetable soup?

    YES! You can easily just swap out the bone broth for a vegetable or chicken broth if you don't have any bone broth on hand! Nutrition tip: I personally always like to choose a lower sodium broth and customize the salt to my taste prefrance after!

    Is this a vegetarian recipe?

    Yes and no! As bone broth is typically made from chicken if you decide to use bone broth in this lentil kale soup then it will not be vegetarian or vegan!

    However you can easily swap out the bone broth for a vegetable broth to make this protein lentil soup both vegan and vegetarian friendly!

    Organika also offers a vegetable based broth that also has protein!

    More easy balanced meal ideas

    If you loved this high protein lentil recipe you HAVE to try more of my easy balanced meals. I have everything from 30 minute meals, to easy vegan dinners to 'clean out the fridge' style meals.

    Some of my favourites include:

    • Easy weeknight curry
    • Lentil stuffed peppers
    • Hidden veggie mac and cheese
    vegetable curry
    easy weeknight curry
    air fryer stuffed peppers
    lentil stuffed peppers
    hidden veggie mac and cheese
    hidden veggie mac and cheese

    PS. I love seeing my recipes in action! If you decide to make this protein lentil soup don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment below!

    📖 Recipe

    lentil kale soup
    Print Recipe Pin Recipe
    5 from 1 vote

    High Protein Lentil Soup

    This high protein lentil soup is the ultimate cozy weather meal. Filled with warm spices and packed with vegetables, protein and fibre it's a balanced meal the whole family will enjoy!
    Prep Time15 minutes mins
    Cook Time25 minutes mins
    Total Time40 minutes mins
    Course: Main Course
    Cuisine: American
    Keyword: soup
    Servings: 6 servings

    Ingredients 

    • 2 tablespoon olive oil
    • 1 medium yellow onion diced
    • 2 medium celery stalks diced
    • 2 medium carrots diced
    • 4 garlic cloves pressed
    • 1.5 cups dry red lentils
    • 4 cups chicken bone broth * or vegetable or chicken broth
    • 1 teaspoon ground cumin
    • ½ cup low sodium tomato sauce
    • 1 cup water
    • 3 cups chopped curly kale leaves or spinach
    • salt and black pepper to taste

    Instructions

    • In a large pot over medium heat, add olive oil. Once oil is hot add onion, carrots and celery and saute until soft (about 5 minutes). Add in your pressed garlic and saute for another minute (until fragrant).
    • Add in your Bone Broth, lentils and cumin, cover, lower heat and bring to a simmer for about 25 minutes.
    • After 25 minutes, add in your tomato sauce, additional water and greens and season with salt and pepper if desired!

    Notes

    *I have included the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget both your body and soul need nourishment!

    Nutrition

    Calories: 259kcal | Carbohydrates: 34g | Protein: 19g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 196mg | Potassium: 716mg | Fiber: 16g | Sugar: 4g | Vitamin A: 6860IU | Vitamin C: 38mg | Calcium: 133mg | Iron: 5mg
    Tried this recipe?I love seeing my recipes in action! Don't forget to tag me @nourishedbynic or use the hashtag #nourishedbynic!

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    Reader Interactions

    Comments

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      Recipe Rating




    1. Megan Van Dusartz

      November 27, 2022 at 8:49 pm

      5 stars
      So delicious!! Super easy to make for meal prep this week. Pairs nicely with some bread and side salad.

      Reply
      • Nicole Addison

        November 28, 2022 at 3:08 pm

        Hi Megan,

        I am so glad you enjoyed this lentil soup!! It's one of my favourites for a cozy meal, the salad and bread are such great additions for a balanced meal 🙂

        Nicole

        Reply
    2. DeeBanks

      February 04, 2023 at 1:55 pm

      Yummy - Nutritional info?

      Reply
      • Nicole Addison

        March 01, 2023 at 1:12 am

        I just updated the post to include it!

        Reply

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    Nicole Addison, RD, MHSc

    I’m Nicole, a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes. After years of struggling to find balance I have finally found that there is a way nourish your body while also fueling your soul.

    On my page you'll find yummy recipes, wellness tips, and even some of my favourite travel and lifestyle recommendations!

    More about me →

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