20g Protein Lentil Soup Recipe
This 20g protein lentil soup feels like a warm hug that also pays your bills.
Rich broth simmers patiently, lentils show up dependable, and protein does the heavy emotional lifting.
Make this when comfort wants efficiency, not chaos.
20g Protein Lentil Soup Recipe
A hearty, high-protein vegan lentil soup delivering deep flavor, warmth, and 20 grams of protein per serving.
Ingredients
- Dry red lentils: 1 cup
- Onion finely chopped: ½ cup
- Garlic minced: 1½ tsp
- Carrot diced: ½ cup
- Tomato chopped: ½ cup
- Olive oil: 1 tbsp
- Vegetable broth or water: 3 cups
- Cumin powder: 1 tsp
- Smoked paprika: ½ tsp
- Black pepper: ½ tsp
- Salt: ¾ tsp
- Lemon juice: 1 tbsp
- Fresh parsley or coriander chopped: 1 tbsp
Instructions
- Heat olive oil in a pot over medium heat.
- Add onion and sauté 3 minutes until soft and slightly golden.
- Stir in garlic and cook 30 seconds until fragrant.
- Add carrot, tomato, lentils, spices, salt, and broth.
- Bring to a boil, then reduce heat and simmer 25 minutes until lentils soften.
- Stir occasionally, adjusting water for preferred thickness.
- Finish with lemon juice and fresh herbs before serving.
Notes
Nutritional Values (Per Serving)
- Calories: 300 kcal
- Total Fat: 7 g
- Saturated Fat: 1 g
- Carbohydrates: 38 g
- Fiber: 10 g
- Protein: 20 g
Vitamins & Minerals (Per Serving)
- Iron: 34%
- Folate: 30%
- Magnesium: 20%
- Potassium: 22%
- Vitamin B6: 18%
Additional Notes / Tips
Blend half the soup for creaminess, add chili flakes for attitude, or serve with toasted bread when hunger feels dramatic.
