High Protein Lentil Soup

This high protein lentil soup delivers 16 grams of plant-based protein per bowl while being absolutely delicious. I’ve been making this recipe for years, and it never fails to satisfy both my protein goals and my comfort food cravings.

There’s something magical about the aroma of cumin and paprika hitting warm olive oil – it instantly transforms my kitchen into a cozy haven. I discovered this combination during a particularly busy week when I needed something nutritious but comforting. The green lentils break down just enough to create a hearty texture, while the flax seeds add an extra protein punch without changing the flavor. This high protein lentil soup has become my go-to meal prep recipe, and the leftovers somehow taste even better the next day.

Simple Ingredients That Pack a Protein Punch

I always recommend using green lentils over red ones for this high protein soup because they hold their shape better and create the perfect hearty texture. Pro tip – buying dried lentils in bulk saves money and they last forever in your pantry.

• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 2-3 celery stalks, diced
• 1/2 teaspoon salt
• 2 large garlic cloves, minced
• 1 teaspoon ground cumin (I prefer toasting this in the oil for deeper flavor)
• 1 teaspoon paprika
• 1 tablespoon tomato paste
• 2 cans (14 oz / 400 g) crushed tomatoes
• 1 1/2 cup (300 g) green lentils, rinsed and drained
• 4 cups (1000 ml) vegetable stock
• 2 cups (50 g) Tuscan kale, shredded (spinach works too)
• 2 tablespoons whole flax seeds
• Salt and freshly ground black pepper to taste

Step-by-Step Cooking Instructions

I recommend using a heavy-bottomed pot or Dutch oven (at least 4-quart capacity) for even heat distribution and to prevent sticking.

Step 1: Heat olive oil in a large pot over medium heat. Add diced onion, carrot, and celery with 1/2 teaspoon salt. Cook for 5 minutes, stirring occasionally, until vegetables are softened and onion becomes translucent.

Step 2: Add minced garlic and cook for 1 minute until fragrant. Watch carefully to avoid burning – the aroma should be pleasant and nutty.

Step 3: Stir in cumin and paprika. Cook for 30 seconds until spices are fragrant and well combined with the vegetables.

Step 4: Add tomato paste and cook for 1 minute, stirring constantly. The paste should darken slightly and become aromatic.

Step 5: Pour in crushed tomatoes, rinsed green lentils, and vegetable stock. Bring mixture to a rolling boil, then reduce heat to low and simmer covered for 35-40 minutes until lentils are tender but still hold their shape when pressed with a spoon.

Step 6: Stir in shredded kale and cook for 2-3 minutes until wilted and bright green.

Step 7: Remove from heat and stir in flax seeds. Taste and adjust seasoning with salt and pepper as needed.

Perfect Pairings for Your Protein-Packed Bowl

This high protein lentil soup pairs beautifully with foods that complement its earthy, savory flavors.

Crusty Sourdough Bread: The tangy flavor cuts through the richness while the sturdy texture holds up to dipping.

Simple Arugula Salad: Peppery greens add freshness and crunch that balances the soup’s hearty texture.

Roasted Sweet Potato Wedges: Natural sweetness complements the savory spices while adding extra fiber and vitamins.

Greek Yogurt Dollop: Adds creamy richness and extra protein while cooling any spice heat.

More Plant-Based Protein Powerhouse Soups

This high-protein lentil soup exemplifies how plant-based ingredients can deliver serious protein alongside incredible flavor and satisfaction. For another fiber and protein-rich plant option, the nutrient-dense High-Protein Vegetable Soup combines multiple protein sources for complete amino acid profiles that work beautifully alongside these Mediterranean lentil flavors.

Create a complete plant-forward protein soup collection with the Mediterranean Tuscan White Bean Soup for Italian herb flavors, the hearty Italian Sausage and White Bean Soup for those who want to add meat, or the therapeutic Longevity Soup when you want maximum nutrient density alongside plant-powered protein goals.

Smart Storage Solutions

Store your high protein lentil soup in airtight containers in the refrigerator for up to 4 days. The flavors actually improve overnight as everything melds together.

For reheating, I prefer using the stovetop over medium-low heat, adding a splash of broth if needed to thin it out. Microwave individual portions work great too – just cover and heat in 30-second intervals, stirring between.

Pro tip: This soup freezes beautifully for up to 3 months in freezer-safe containers. Leave about an inch of space at the top for expansion, and thaw overnight in the refrigerator before reheating.

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