High Protein Red Lentil Soup
Warm up with a hearty bowl of High Protein Red Lentil Soup, a nourishing dish packed with fiber, plant-based protein, and vibrant flavors. This vegan-friendly recipe combines tender red lentils with a medley of aromatic vegetables like carrots, celery, and onion, infused with enticing spices like cumin, turmeric, and paprika for a rich, savory depth. Simmered in a flavorful vegetable broth with tangy diced tomatoes, this soup is elevated with fresh spinach, a splash of zesty lemon juice, and a sprinkle of fragrant parsley for a bright, wholesome finish. Ready in under an hour, this comforting soup is perfect for meal prep or a cozy dinner, providing a filling and nutritious option for any day of the week.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 units garlic cloves, minced
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 6 cups vegetable broth
- 14.5 ounces canned diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon paprika
- 1 unit bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups fresh spinach leaves
- 1 tablespoon lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
Rinse the red lentils thoroughly under cold water and set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 5 minutes or until soft and translucent.
Stir in the minced garlic, diced carrot, and diced celery, and cook for another 3-4 minutes until the vegetables begin to soften.
Add the rinsed red lentils to the pot along with the vegetable broth and canned diced tomatoes (with their juices).
Stir in the ground cumin, ground coriander, turmeric powder, paprika, bay leaf, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 25-30 minutes or until the lentils are soft and the soup has thickened slightly.
Remove the bay leaf, then add the fresh spinach leaves to the pot. Stir until the spinach is wilted, about 3 minutes.
Stir in the lemon juice and adjust the seasoning with more salt and pepper if needed.
Ladle the soup into bowls, garnish with fresh parsley, and serve hot. Enjoy your nourishing and protein-rich soup!
Nutrition Facts
Calories |
1346 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 10.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6487 mg | 282% | |
| Total Carbohydrate | 171.8 g | 62% | |
| Dietary Fiber | 50.5 g | 180% | |
| Total Sugars | 47.7 g | ||
| Protein | 53.1 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 696 mg | 54% | |
| Iron | 24.4 mg | 136% | |
| Potassium | 5709 mg | 121% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
