High Protein Lentil Soup Recipe
Lentil soup is a timeless dish that brings warmth and nourishment to any meal. Packed with protein and fiber, it makes a perfect choice for those looking to fuel their body with wholesome ingredients. This recipe combines simple pantry staples into a flavorful, satisfying soup that supports a healthy lifestyle without sacrificing taste.
Not only is this lentil soup rich in nutrients, but it is also easy to prepare, making it ideal for busy days when you want something hearty and quick. Whether you are a vegetarian, vegan, or simply looking to add more plant-based protein to your diet, this recipe will become a staple in your kitchen. Its rich texture and bold spices create a comforting meal that everyone will enjoy.
Why You Need This Recipe
This high protein lentil soup recipe is a great addition to your meal plan because it offers both nutrition and convenience. Lentils are an excellent source of plant-based protein, which helps build and repair muscles while keeping you full for longer. Including this soup in your diet supports healthy digestion and provides essential vitamins and minerals like iron and folate.
Moreover, this recipe is simple to make and uses ingredients that are easy to find. It fits perfectly into busy schedules without requiring complicated steps or long cooking times. With its rich flavor and hearty texture, this lentil soup not only fuels your body but also satisfies your taste buds. It’s a wholesome meal you can enjoy any day of the week.
Ingredients
Here is a helpful ingredients table for this high protein lentil soup recipe. It includes the calorie count so you can keep track of your nutrition easily.
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Dry lentils | 1 cup (200g) | 230 |
| Olive oil | 2 tablespoons | 240 |
| Onion (chopped) | 1 medium | 45 |
| Carrots (chopped) | 2 medium | 50 |
| Celery stalks (chopped) | 2 stalks | 20 |
| Garlic cloves | 3 cloves | 15 |
| Vegetable broth | 6 cups (1.4 liters) | 60 |
| Canned diced tomatoes | 1 cup (240g) | 40 |
| Ground cumin | 1 teaspoon | 8 |
| Paprika | 1 teaspoon | 6 |
| Salt | To taste | 0 |
| Black pepper | To taste | 0 |
Total calories per serving (serves 4): approximately 177 calories
How to Prepare
Start by rinsing the dry lentils thoroughly under cold water to remove any debris. Next, heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery, and sauté them until they become soft and fragrant, about five to seven minutes. Then, stir in the minced garlic and cook for another minute to release its aroma.
After the vegetables are ready, add the lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and black pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer gently for about 30 to 40 minutes. Cook until the lentils are tender and the flavors have blended well. Stir occasionally to prevent sticking, and adjust the seasoning if needed before serving.
Pro Tips
For the best texture, rinse your lentils well before cooking to remove any dust or small stones. Using brown or green lentils works best for this soup since they keep their shape during cooking. If you want a creamier consistency, you can blend some of the soup and then mix it back in.
To boost the flavor, cook the vegetables slowly until they are soft and slightly caramelized. This adds depth to the soup without extra seasoning. You can also add a splash of lemon juice or a handful of fresh herbs like parsley just before serving to brighten the taste. Lastly, make a larger batch and store leftovers in the fridge or freezer lentil soup stays good and tastes even better the next day.
Perfect Pairings and Toppings
This lentil soup pairs well with crusty whole grain bread or a side salad for a complete and balanced meal. Adding a slice of toasted bread can help soak up the flavorful broth and make the dish more filling. For a lighter option, a fresh green salad with a simple vinaigrette complements the richness of the soup.
When it comes to toppings, a dollop of plain yogurt or a sprinkle of feta cheese adds a creamy contrast that enhances the flavors. Fresh herbs like parsley, cilantro, or chives also brighten the soup and add a fresh touch. For some extra texture and nutrition, toasted pumpkin seeds or crushed nuts make a great crunchy topping.
Conclusion
This high protein lentil soup is a nutritious and delicious way to nourish your body while enjoying a comforting meal. Its simple ingredients come together easily to create a dish that is both satisfying and full of flavor. Whether you are looking to add more plant-based protein to your diet or need a quick, healthy meal option, this soup fits perfectly.
By following this recipe, you can enjoy a wholesome bowl any day of the week. With its versatility in toppings and pairings, it can be adapted to suit your taste and mood. Give this lentil soup a try and discover how easy it is to make a healthy meal that feels like a warm hug in a bowl.
