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10g Protein Lentil Soup Recipe

Emily Carter
A comforting, protein-packed lentil soup made with vegetables, spices, and simple pantry ingredients for a warm, satisfying vegan meal.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 3 servings
Calories 150 kcal

Ingredients
  

  • 1 cup red lentils
  • 4 cups water
  • 1 teaspoon oil
  • ½ cup onions chopped
  • ½ cup tomatoes chopped
  • ½ cup carrots diced
  • 2 garlic cloves minced
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon lemon juice
  • 2 tablespoons coriander chopped

Instructions
 

  • Rinse lentils well.
  • Heat oil in pot.
  • Add onions.
  • Sauté lightly.
  • Add garlic.
  • Stir briefly.
  • Add tomatoes.
  • Add carrots.
  • Mix well.
  • Add lentils.
  • Add turmeric.
  • Add cumin.
  • Add chili powder.
  • Add salt.
  • Add pepper.
  • Pour water.
  • Bring to boil.
  • Simmer 20 minutes.
  • Add lemon juice.
  • Add coriander.

Notes

Nutritional Information (Per Serving)

Calories: 150
Total Fat: 2g
Saturated Fat: 0.3g
Carbohydrates: 25g
Fiber: 7g
Protein: 10g

Vitamins & Minerals (Per Serving)

Iron: 20%
Folate: 22%
Vitamin A: 18%
Potassium: 12%
Magnesium: 10%

Additional Notes / Tips

  • Blend half the soup for a creamier texture.
  • Add spinach for extra nutrients.
  • A drizzle of chili oil boosts flavor instantly.