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–+ servings
Lentil Soup 1

Protein-Packed Lentil Soup

This hearty lentil soup combines rich savory flavors with impressive nutritional benefits, delivering 18 grams of protein per serving while keeping calories surprisingly low. Perfect for a quick weeknight dinner or meal prep staple, this recipe strikes the perfect balance between convenience, nutrition, and incredible taste.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Main Course, Soup
Cuisine Mediterranean
Servings 6 servings
Calories 320 kcal

Equipment

  • Dutch Oven or Heavy-Bottomed Pot

Ingredients
  

Base Ingredients

  • 2 cups green or brown lentils rinsed and picked over
  • 2 tablespoons olive oil or avocado oil for a higher smoke point
  • 1 large yellow onion finely diced (about 1½ cups)
  • 3 medium carrots diced (about 1 cup)
  • 3 stalks celery diced (about 1 cup)
  • 4 cloves garlic minced (about 2 tablespoons)

Spices and Seasonings

  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon red pepper flakes optional, for heat
  • 2 bay leaves bay leaves
  • 1 teaspoon dried thyme or 1 tablespoon fresh

Liquids and Vegetables

  • 1 can (14.5 oz) diced tomatoes
  • 8 cups vegetable or chicken broth low sodium preferred
  • 2 cups kale or spinach chopped

Finishing Touches

  • 2 tablespoons lemon juice from about 1 medium lemon
  • salt and pepper to taste
  • fresh parsley for garnish

Instructions
 

  • Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onion and cook for 3-4 minutes until translucent.
  • Add the carrots and celery, cooking for another 5 minutes until vegetables begin to soften.
  • Add the minced garlic, cumin, coriander, smoked paprika, and red pepper flakes (if using). Stir continuously for 30-60 seconds until fragrant.
  • Add the rinsed lentils, diced tomatoes with their juice, vegetable or chicken broth, bay leaves, and dried thyme. Stir to combine all ingredients thoroughly.
  • Bring the mixture to a boil, then reduce heat to maintain a gentle simmer. Cover partially with a lid and cook for 25-30 minutes, or until the lentils are tender but not mushy.
  • Stir in the chopped kale or spinach and simmer for an additional 3-5 minutes until the greens are wilted.
  • Remove from heat and discard bay leaves. Stir in the fresh lemon juice, which brightens the flavor profile.
  • Season with salt and pepper to taste, adjusting as needed.
  • Serve in deep bowls with a drizzle of olive oil and a sprinkle of freshly chopped parsley.

Notes

Red lentils can replace green/brown for a creamier, faster-cooking soup. Butternut squash cubes (2 cups) make a wonderful seasonal addition. For a deeper flavor profile, add a parmesan rind while simmering.
This soup actually improves with time as flavors meld. Refrigerate cooled soup in airtight containers for up to 4 days or freeze for up to 3 months.
For a complete meal, pair with crusty whole grain bread, a simple side salad, or add a dollop of Greek yogurt on top.

Nutrition

Calories: 320kcalCarbohydrates: 48gProtein: 18gFat: 5gSodium: 410mgPotassium: 820mgFiber: 16gIron: 6.6mg
Keyword Lentil Soup, Protein-Packed, Healthy Soup, Vegetarian Soup
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