A nourishing and high-protein lentil soup, perfectly balanced for flavor and nutrition, is the ultimate comfort meal that energizes and refreshes. Packed with lentils, vibrant vegetables, and warming spices, it’s ideal for busy days or mindful wellness.
High-Protein Lentil Soup
Ingredients
- 1 cup dried red lentils, rinsed and drained
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 large carrot, diced
- 1 cup spinach (fresh or frozen), chopped
- 1 tomato, chopped
- 1/2 cup celery, diced
- 1 tablespoon ginger, grated
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon black pepper
- 1 teaspoon olive oil or ghee
- Salt to taste
- 4 cups vegetable broth (or water)
- Juice of 1 lemon
- Fresh coriander for garnish
Instructions
1. Sauté Aromatics
Heat oil or ghee in a large pot over medium flame. Add cumin seeds and let them sizzle for a few seconds. Stir in onion, garlic, and ginger. Sauté until the onion softens and turns golden.
2. Cook Vegetables
Add chopped carrots, celery, and tomato. Mix well and cook for 3-4 minutes until vegetables start to soften.
3. Add Spices and Lentils
Sprinkle in turmeric, coriander powder, black pepper, and salt. Cook for another minute. Stir in the rinsed lentils.
4. Simmer
Pour in the vegetable broth (or water). Cover and bring to a boil, then lower heat and simmer for 20 minutes, stirring occasionally.
5. Add Greens
Stir in spinach and continue to simmer for 5 more minutes until lentils and vegetables are tender.
6. Blend & Adjust
For a creamy texture, blend half the soup using a hand blender, leaving some texture. Add lemon juice and check seasoning.
7. Serve
Ladle soup into bowls, garnish with fresh coriander, and enjoy hot with whole grain bread or a protein side.
Notes
- Swap spinach for kale or mixed greens depending on preference.
- For extra protein, stir in cooked quinoa or top each bowl with roasted seeds or tofu cubes.
- If desired, spice it up by adding chili flakes or smoked paprika in step 3.
- Soup freezes well and makes a wholesome meal-prep option.
- To make it vegan, use olive oil and vegetable broth.
- Adjust broth quantity for thicker or thinner consistency as per your liking.
