High Protein Lentil Soup (2024)

Apr 29, 2024 / by Paris /Updated: Apr 29, 2024 / This post may contain affiliate links. / 4 Comments

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Thishigh-protein lentil soup is burstingwith flavor, super nourishing and very easy to make. It's the perfect veggie meal to enjoy whenever you’re looking for something cozy but also want to up your protein intake!

If you're looking for a satisfying and healthy meal packed with protein, this vegan high-protein lentil soup recipe is what you need!

It's got rich, comforting flavor that'll make you want to curl up with a bowl, even on a warm day.

This soup gets its boost not only from the lentils but also from the addition of flax seed, making it a delicious and naturally vegan protein powerhouse.

And the best part? It’s actually super easy to throw together. It's a cozy, one-pot meal perfect for those busy nights when you still want something nourishing and homemade.

Why you’ll love this high protein lentil soup

It's packed with healthy ingredients that leave you feeling satisfied.
The flavor is rich and comforting, perfect for a cozy night in.
It's easily customizable – try adding different veggies or a swirl of vegan yogurt for creaminess!

What you’ll need

Olive oil— Sautéing the veggies in a bit of quality olive oil sets up a perfect flavor base for the soup.

Onion, carrot and celery —You can dice them small for easier and faster cooking.

Aromatics— — Garlic and spices like cumin and paprika add loads of flavor to the soup. Use whatever combination of spices you like here!

Tomato paste+crushed tomatoes— The paste gives a concentrated tomato flavor, while crushed tomatoes add texture.

Green lentils— These lentils hold their shape well and provide a good source of plant-based protein. You can also use brown lentils.

Tuscan kale— I personally love the heartiness of Tuscan kale in this soup, but spinach or other sturdy greens are great substitutes.

Flax seed— This adds a nutritional boost with omega-3 fatty acids and extra protein.

Pro tip

Toast the cumin and paprika in the warm oil for a few seconds before adding the vegetables for a more complex flavor.

How to make high protein lentil soup

This is a quick overview with step-by-step photos. See the recipe card below for full ingredients and instructions.

Heat the olive oil in a large pot. Add the onion, carrot, and celery and cook until softened (about 5 minutes). Stir in garlic and cook for another minute.

Mix in cumin, paprika, and salt. Stir in the tomato paste and cook for a minute.

Substitutions and variations

You can add other vegetables, such as diced bell peppers, mushrooms, or sweet potatoes, to the onion, carrot, and celery.
Add a pinch of red pepper flakes with the aromatics for a little heat, or try a different spice blend like curry powder or garam masala.
Stir in a dollop of vegan cream cheese or cashew cream at the end for a richer, creamier soup.

Helpful tips

I sometimes add a splash of balsamic vinegar at the end for a touch of brightness. Lemon works, too!
If you like a creamier soup, remove a cup or two, blend it until smooth and stir it back into the pot.
Leftovers are even better the next day, making this protein lentil soup perfect for meal prep.

What to serve with high protein veg soup

I love crusty bread on the side for dipping and soaking up that delicious broth!
Add some crunch with crackers, pita chips, or try making your own crispy spiced chickpeas.
If you want to keep things light, a simple green salad pairs great with this high protein soup.

Leftovers and storage

Refrigerate leftovers in an airtight container for up to 4 days.
Gently reheat the soup on the stovetop over medium-low heat, or microwave individual portions until heated through.
Freeze individual portions or larger batches in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

More vegan lentil soup recipes

Instant Pot Coconut CurryLentilSoup
EzogelinSoup(TurkishLentilSoup)
Spiced Carrot andLentilSoup
Barley andLentilSoup
LentilCauliflowerSoup

If you’ve tried this high-protein lentil soup recipe, please rate it and leave me a comment below! I’d love to hear how it turned out.

Want more recipe inspiration? You can find me onInstagram,FacebookandPinterest.

High Protein Lentil Soup

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Course: Soup

Cuisine: American

Ingredients

▢ 2 tablespoons olive oil
▢ 1 medium onion, diced
▢ 1 medium carrot, diced
▢ 2-3 celery stalks, diced
▢ ½ teaspoon salt
▢ 2 large garlic cloves, minced
▢ 1 teaspoon ground cumin
▢ 1 teaspoon paprika
▢ 1 tablespoon tomato paste
▢ 2 cans (14 oz / 400 g) crushed tomatoes
▢ 1 ½ cup (300 g) green lentils
▢ 4 cups (1000 ml) vegetable stock
▢ 2 cups (50 g) Tuscan kale, shredded
▢ 2 tablespoons flax seed
▢ Salt and freshly ground black pepper to taste

Instructions

Heat the olive oil in a large pot or Dutch oven. Add the onion, carrot, and celery. Cook for about 5 minutes until softened. Stir in the garlic and cook for another minute until fragrant.
2 tablespoons olive oil
1 medium onion
1 medium carrot
2-3 celery stalks
2 large garlic cloves
Add the cumin, paprika, and salt and stir well to combine.
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon salt
Stir in the tomato paste and cook for a minute more. Next, add the crushed tomatoes, green lentils, and vegetable stock. Bring to a boil, then reduce heat and simmer for about 30-35 minutes or until the lentils are tender.
1 tablespoon tomato paste
2 cans (14 oz / 400 g) crushed tomatoes
1 ½ cup green lentils
4 cups vegetable stock
Next, stir in the shredded Tuscan kale and continue to cook for a couple more minutes until the kale has wilted.
2 cups Tuscan kale
Stir in the flax seed, adjust the seasoning to taste and serve hot, sprinkled with some extra flax seed if you like.
2 tablespoons flax seed
Salt and freshly ground black pepper to taste

Nutrition