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Protein Lentil Soup Recipe

Emily Carter
This vegan protein lentil soup delivers deep flavor, steady energy, and comforting richness using simple pantry staples.It suits calm dinners, meal prep wins, and days needing quiet nourishment.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 3 servings
Calories 320 kcal

Ingredients
  

  • Red lentils rinsed: 1 cup (200 g)
  • Olive oil: 1 tbsp
  • Onion chopped: ½ cup
  • Garlic minced: 1 tbsp
  • Carrot diced: ½ cup
  • Tomato chopped: 1 cup
  • Vegetable broth: 4 cups
  • Cumin powder: 1 tsp
  • Paprika: 1 tsp
  • Black pepper: ½ tsp
  • Salt: ¾ tsp
  • Lemon juice: 1 tsp
  • Fresh coriander chopped: 2 tbsp

Instructions
 

  • Heat a pot with olive oil over medium heat.
  • Add onion and sauté 3 minutes until soft and translucent.
  • Stir in garlic and cook 30 seconds until aromatic.
  • Add carrot and tomato, cooking 3 minutes until slightly tender.
  • Add lentils using 1 cup, then stir gently.
  • Pour vegetable broth and add cumin, paprika, salt, and pepper.
  • Bring to a boil, then simmer 20 minutes until lentils soften.
  • Stir occasionally to prevent sticking.
  • Finish with lemon juice and coriander before serving.

Notes

Nutritional Values (Per Serving)

  • Calories: 320 kcal
  • Total Fat: 7 g
  • Saturated Fat: 1.1 g
  • Carbohydrates: 44 g
  • Fiber: 14 g
  • Protein: 18 g

Vitamins & Minerals (Per Serving %)

  • Folate: 45%
  • Iron: 30%
  • Magnesium: 26%
  • Potassium: 28%
  • Vitamin B6: 20%

Additional Notes / Tips to Enhance the Flavor

Add chili flakes if calm feels suspicious.
Blend half the soup for extra creaminess without dairy drama.
Let it rest five minutes, because good things settle beautifully.