Name: High Protein Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 tbsp olive oil; 1 medium yellow onion (diced); 2 medium celery stalks (diced); 2 medium carrots (diced); 4 garlic cloves (pressed); 1.5 cups dry red lentils; 4 cups chicken bone broth (or vegetable or chicken broth); 1 tsp ground cumin; 1/2 cup low sodium tomato sauce; 1 cup water; 3 cups chopped curly kale leaves (or spinach); salt and black pepper (to taste)

Why You’ll Love High Protein Lentil Soup Recipe

This soup is quick to make and uses simple, everyday ingredients while still feeling filling and balanced. Red lentils cook down beautifully, creating a naturally creamy texture without needing any cream. The bone broth adds extra richness and protein, while the vegetables and kale make it even more nutritious. It is also easy to customize with different greens, broth options, or seasonings based on what you have on hand.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 tbsp olive oil

1 medium yellow onion, diced

2 medium celery stalks, diced

2 medium carrots, diced

4 garlic cloves, pressed

1.5 cups dry red lentils

4 cups chicken bone broth, or vegetable or chicken broth

1 tsp ground cumin

1/2 cup low sodium tomato sauce

1 cup water

3 cups chopped curly kale leaves, or spinach

Salt and black pepper, to taste

Directions

In a large pot over medium heat, add the olive oil. Once the oil is hot, add the diced onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables soften. Add the pressed garlic and cook for 1 more minute, until fragrant.

Pour in the bone broth, add the red lentils and cumin, then stir well. Cover the pot, reduce the heat, and let the soup simmer for about 25 minutes.

After the lentils have cooked, stir in the tomato sauce, water, and chopped kale or spinach. Season with salt and black pepper to taste. Continue cooking for a few more minutes, until the greens are wilted and the soup is hot and ready to serve.

Servings and timing

This recipe makes 6 servings and takes about 40 minutes from start to finish. That includes about 10 to 15 minutes of prep time and roughly 25 minutes of simmering time on the stove.

Variations

You can make this soup with spinach instead of kale for a softer texture and quicker cooking time. For a vegetarian version, use vegetable broth instead of bone broth. To make the flavor deeper and warmer, try adding a pinch of smoked paprika or chili flakes. You can also blend part of the soup for a smoother, creamier consistency while still keeping some texture. For extra protein, add shredded chicken near the end of cooking.

Storage/Reheating

Store leftover soup in an airtight container in the refrigerator for up to 4 days. The lentils will continue to absorb liquid as the soup sits, so you may need to add a splash of water or broth when reheating. Reheat gently on the stovetop over medium-low heat, stirring occasionally, or warm it in the microwave in short intervals until heated through. This soup also freezes well for up to 3 months. Let it cool completely before transferring it to freezer-safe containers.

FAQs

Can I use green or brown lentils instead of red lentils?

Yes, but the texture and cooking time will change. Red lentils cook faster and break down more, creating a creamier soup. Green or brown lentils will hold their shape more and usually need longer to cook.

Is this soup actually high in protein?

Yes, this soup is a good high-protein option thanks to the lentils and bone broth. Both ingredients help make it more filling and satisfying than a traditional vegetable soup.

Can I make this soup vegetarian?

Yes, simply replace the chicken bone broth with vegetable broth. The soup will still be flavorful and hearty.

Do I need to soak the lentils first?

No, red lentils do not need to be soaked before cooking. Just rinse them well and add them directly to the pot.

Can I use spinach instead of kale?

Yes, spinach works very well in this recipe. It wilts faster than kale, so add it near the end and cook only until softened.

How do I make the soup thicker?

Let it simmer a little longer uncovered, or blend a portion of the soup and stir it back in. Red lentils naturally thicken the soup as they cook.

What can I serve with lentil soup?

This soup pairs well with crusty bread, a simple green salad, roasted vegetables, or a grilled sandwich for a more complete meal.

Can I freeze this soup?

Yes, this soup freezes very well. Let it cool fully, portion it into containers, and freeze for up to 3 months.

Why did my soup become too thick after storing?

Lentils absorb more liquid as they sit, especially in the refrigerator. Add a little broth or water when reheating to bring it back to your preferred consistency.

Can I make this soup spicy?

Yes, you can add red pepper flakes, cayenne pepper, or a dash of hot sauce to give it some heat without changing the recipe too much.

Conclusion

High Protein Lentil Soup is a simple, comforting recipe that brings together wholesome ingredients in one satisfying bowl. It is easy to prepare, full of nourishing vegetables, and rich in flavor from the lentils, broth, and cumin. Whether you serve it fresh for dinner or save it for meal prep, this soup is a reliable recipe you will want to make again and again.