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protein-rich lentil soup

Protein-Rich Lentil Soup

This delicious protein-rich lentil soup is quick, healthy, and loaded with plant-based protein, veggies, and flavor. Perfect for weeknight dinners or meal prep!

  • Total Time: 35 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 2 medium carrots, diced
  • 2 celery stalks, chopped
  • 1 cup red lentils, rinsed
  • 1/2 cup quinoa, rinsed
  • 6 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 1 tsp cumin powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp smoked paprika
  • 2 cups fresh spinach
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Fresh parsley (for garnish)

Instructions

  • Heat the Olive Oil: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3 minutes until translucent.
  • Add Garlic and Spices: Stir in the minced garlic, cumin, turmeric, and smoked paprika. Cook for 1 minute until fragrant.
  • Add Vegetables: Add the carrots and celery, stirring occasionally. Cook for 3-4 minutes until slightly softened.
  • Combine Lentils and Quinoa: Add the rinsed red lentils and quinoa, stirring well to coat them in the spices.
  • Pour in Broth and Tomatoes: Add the vegetable broth and diced tomatoes. Bring the mixture to a boil, then reduce heat and simmer uncovered for 15-20 minutes until lentils and quinoa are tender.
  • Add Spinach: Stir in the fresh spinach and cook for 2 more minutes until wilted.
  • Season and Serve: Add salt, pepper, and lemon juice to taste. Garnish with fresh parsley before serving. Enjoy!

Notes

  • Storage Tips: Store leftovers in an airtight container in the fridge for up to 5 days. The soup can also be frozen for up to 3 months.
  • Customizations: Add shredded chicken or chickpeas for extra protein. Use coconut milk for a creamier texture.
  • Thickness Adjustment: Add more broth for a thinner soup or simmer longer to thicken.
  • Author: Hana Bel
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 cup
  • Calories: 250 kcal
  • Sugar: 6 g
  • Sodium: 700 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 5 g
  • Trans Fat: 0 g
  • Carbohydrates: 38 g
  • Fiber: 12 g
  • Protein: 15 g
  • Cholesterol: 0 mg

Keywords: protein-rich lentil soup, high-protein lentil soup, easy lentil soup recipe, vegan soup, healthy lentil soup