High Protein Lentil Soup
A filling and nutritious lentil soup that's quick to prepare, perfect for weeknights or meal prep, and packed with flavor from fresh lemon and parsley.
Ingredients
For the soup base
- 1.25 cups dry brown lentils, rinsed and drained Brown lentils maintain their shape.
- 1 tablespoon olive oil Can substitute with avocado or neutral oil.
- 1 large yellow onion, finely diced
- 2 medium carrots, diced
- 2 stalks celery, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 1 teaspoon salt, plus more to taste Use low-sodium broth to control salt.
- 6 cups low-sodium vegetable broth Or use water and bouillon.
- 1 can (14.5 oz) diced tomatoes with juices
- 1 leaf bay leaf
- 0.5 lemon Juice of
- to taste Fresh parsley, finely chopped, for garnish
Instructions
Preparation
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the diced onion, carrots, and celery. Cook for 5–7 minutes, stirring often, until softened and fragrant.
- Stir in the minced garlic, 1 teaspoon cumin, 1 teaspoon smoked paprika, ½ teaspoon black pepper, and 1 teaspoon salt. Cook for about 30 seconds until aromatic.
- Add the rinsed lentils, 6 cups vegetable broth, the can of diced tomatoes (with juices), and 1 bay leaf. Stir to combine.
- Bring the pot to a gentle boil, then reduce 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. Taste and adjust salt and pepper.
- Serve warm, topped with chopped fresh parsley.
Notes
Rinse lentils well and remove any small stones. If the soup gets too thick while simmering, add ¼ cup water or broth at a time. Add lemon last for brightness. This soup can be customizable with various spices or vegetables.