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!
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.
Why This Recipe Is Dietitian Approved
- 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!
- 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!
- 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)!
Ingredients
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)!
The complete ingredient list with measurements can be found in the recipe card below.
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!
Substitutions and Variations
To make gluten-free: this recipe is naturally gluten free.
To make vegan: bone broth is not typically plant based, I recommend using chicken bone broth in this recipe (which is not vegan) however if you are looking for a vegan option I have seen mushroom bone broth substitutions! Vegetable broth is also always an option however please note the protein content will change.
To make dairy-free: this recipe is naturally dairy free.
To make nut-free: this recipe is naturally nut free.
Storage
Leftovers can be stored in an airtight container in the fridge for up to 5-6 days!
If you are looking for longer storage I recommend allowing it to cool fully before dividing between Souper Cubes or freezer safe containers. Soup can be frozen for up to 3 months. Top reheat, place in the fridge to thaw overnight (or use the defrost function on your microwave), once thawed reheat on the stove top or in the microwave.
Top Tips for Success
For even quicker prep I have seen pre-chopped mirepoix containers at the grocery store (usually near the prepared vegetables). This can be pricey but if you are in a time crunch it saves you the time of chopping the onion, carrot, and celery.
Frequently Asked Questions
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!
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!
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 preference after!
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:
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
High Protein Lentil Soup
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!
Gioia says
Making this now, the day after I found it. I'll come back and report 😀
Missy says
Absolutely delicious! I used frozen collard greens from my garden, a bit of rotisserie chicken, cayenne pepper, and served with toasted homemade sourdough bread. Thank you for sharing this recipe, it will be a mainstay at my house.
Gianna says
Absolutely delish! I didn’t have reduced sodium tomato sauce so I didn’t need to add any salt. My new fave soup!
Gemma says
Hi - this looks great - will cook this weekend. Can you confirm what tomato sauce is? Is it ketchup or canned tomatoes or a tomato purée?
Nicole Addison says
Hi Gemma!I use tomato sauce as in pasta sauce! Tomato puree would also work great!
Jane H says
Excellent -- on Day 2. I found the flavors a bit bland when I ate this the same day as prepared. However, by Day 2 the soup had become more of a Dal, and the flavors had deepened. I had it for breakfast over brown rice, and it was wonderful. I don't fault the recipe for this - it's just the way that soups work. They always taste better on Day 2. So if I ever get an organized bone in my body (maybe a bone transplant from Marie Kondo?) I'll try to make this ahead of time. I think it could benefit from a little heat, so I'll probably add some cayenne next time around. Thanks for the recipe!
Lauren says
Yummy! Will try with chicken sausage or add some fennel seeds next time for a bit of an Italian (I think?) take! Buy some crusty bread for this one. That was the only thing I was missing for my cozy lunch today.
Nicole Addison says
The fennel sounds like SUCH a good addition!!