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High Protein Lentil Soup

A hearty, smoky lentil soup that is comfort food at its best, perfect for meal prep and quick weeknight dinners.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Serving Size 4 servings

Ingredients

Main Ingredients

  • 1.25 cups dry brown lentils, rinsed and drained Use green lentils for a firmer texture; red lentils will make a creamier soup.
  • 1 tbsp olive oil
  • 1 large yellow onion, finely diced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 1 tsp ground cumin Toast for deeper aroma if desired.
  • 1 tsp smoked paprika For a non-smoked flavor, add a pinch of liquid smoke.
  • 0.5 tsp black pepper
  • 1 tsp salt, plus more to taste Adjust at the end of cooking.
  • 6 cups low-sodium vegetable broth Choose low-sodium for better control over saltiness.
  • 1 can diced tomatoes (14.5 oz) with juices
  • 1 leaf bay leaf Discard before serving.
  • 0.5 whole lemon, juiced Add after lentils are tender.
  • 1 tbsp fresh parsley, finely chopped, for garnish

Instructions

Cooking

  • Heat 1 tablespoon olive oil in a large pot over medium heat.
  • Add the diced onion, carrots, and celery. Cook 5-7 minutes, stirring often, until soft and slightly translucent.
  • Stir in minced garlic, ground cumin, smoked paprika, black pepper, and salt. Cook about 30 seconds until fragrant, without browning the garlic.
  • Add rinsed lentils, vegetable broth, diced tomatoes with juices, and bay leaf. Stir to combine.
  • Bring the pot to a gentle boil, then lower the heat to a simmer. Cook uncovered for 30-35 minutes, stirring occasionally, until lentils are tender but still hold their shape.
  • Remove and discard the bay leaf. Stir in the juice of ½ lemon and taste. Adjust seasoning with salt or pepper as needed.
  • Ladle into bowls and garnish with chopped fresh parsley. Serve warm.

Notes

Best enjoyed with whole-grain bread or a drizzle of olive oil on top. Can be frozen for up to 3 months. Reheat gently on the stovetop or in the microwave.