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%
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.