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A rustic bowl of high protein lentil vegetable soup garnished with fresh parsley, sitting on a marble countertop.

High Protein Lentil Vegetable Soup (The Ultimate Recipe)

This high protein lentil vegetable soup is a hearty, nourishing, and flavorful meal packed with plant-based protein and wholesome vegetables. It's easy to make, perfect for meal prep, and incredibly satisfying.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 servings
Course: Lunch, Main Course, Soup
Cuisine: American, Mediterranean
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

For the Soup
  • 1 tbsp olive oil extra virgin
  • 1 large yellow onion diced
  • 2 large carrots peeled and diced
  • 2 stalks celery diced
  • 4 cloves garlic minced
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 1.5 cups brown lentils rinsed and drained
  • 1 can (28 oz) diced tomatoes undrained
  • 6 cups vegetable broth low-sodium
  • 2 cups water or more as needed
  • 5 oz fresh spinach roughly chopped
  • 1 tsp salt or to taste
  • 0.5 tsp black pepper freshly ground, or to taste

Equipment

  • 1 Large Pot or Dutch Oven
  • 1 Cutting Board
  • 1 Chef's Knife

Method
 

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook, stirring occasionally, for 8-10 minutes, or until the vegetables have softened.
  2. Add the minced garlic, ground cumin, smoked paprika, and dried thyme to the pot. Stir constantly for about 1 minute until fragrant.
  3. Pour in the rinsed lentils, undrained diced tomatoes, vegetable broth, and water. Stir everything together to combine.
  4. Increase the heat to high and bring the soup to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 35-40 minutes, or until the lentils are tender.
  5. Remove the pot from the heat. Stir in the fresh spinach until it has completely wilted. Season with salt and black pepper to your taste.
  6. Serve the soup hot, garnished with fresh parsley or a squeeze of lemon juice if desired.

Notes

Lentil Choice: Brown or green lentils work best as they hold their shape. Red lentils will result in a much softer, puree-like soup.
Extra Veggies: Feel free to add 1-2 cups of diced potatoes, sweet potatoes, or butternut squash along with the lentils for an even heartier soup.
Storage: Let the soup cool completely and store it in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.