Some recipes wrap around you like a warm blanket, and this High Protein Vegan Lentil Soup is one of them. I can still remember the first time I made it on a snowy Boston afternoon steam fogging the kitchen windows, the earthy aroma of simmering lentils filling the air, and me standing there with a wooden spoon, finally understanding what comfort food really means.
Lentils have been part of my life for as long as I can remember. My mother simmered them with garlic and olive oil, my father added lemon and herbs to make them bright and sunny. Over the years, I’ve given this soup my own twist: deeply savory, perfectly spiced, and hearty enough to keep you full for hours all while delivering a serious punch of plant protein.
Why This High Protein Vegan Lentil Soup Works
Lentils are nutritional powerhouses. Just one cup cooked offers:
- 18g of protein
- 15g of fiber
- Rich iron, folate, and magnesium
- Zero cholesterol
Pairing them with vegetables, spices, and a splash of lemon gives you a soup that feels indulgent but fuels your body beautifully. It’s budget-friendly, fast to make, and ideal for batch cooking.
This soup also fits seamlessly into a high protein vegan lifestyle alongside dishes like chickpea curry, tofu scramble, and quinoa salad.
Ingredients High Protein Vegan Lentil Soup
- 2 cups dried green or brown lentils, rinsed
- 1 tablespoon olive oil (or broth for oil-free)
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon turmeric
- 1 bay leaf
- 6 cups vegetable broth
- 1 cup chopped tomatoes (canned or fresh)
- 2 cups spinach or kale, chopped (optional)
- Juice of 1 lemon
- Salt and black pepper to taste
- Fresh parsley, for garnish
Step-by-Step Instructions
- Build the flavor base
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until softened, about 7 minutes. - Bloom the spices
Stir in garlic, cumin, smoked paprika, turmeric, and bay leaf. Toast for 1 minute until fragrant. - Simmer the soup
Add lentils, tomatoes, and vegetable broth. Stir, bring to a boil, then reduce heat and simmer uncovered for 30 minutes, stirring occasionally, until lentils are tender. - Finish and brighten
Stir in lemon juice and greens (if using). Simmer 3 more minutes until greens are wilted. Season with salt and pepper. - Serve hot
Ladle into bowls, garnish with fresh parsley, and serve with crusty bread or brown rice.
High Protein Vegan Lentil Soup
Equipment
- Large pot
Ingredients
Soup Ingredients
- 2 cups dried green or brown lentils rinsed
- 1 tbsp olive oil or broth for oil-free
- 1 large onion diced
- 3 cloves garlic minced
- 2 carrots diced
- 2 stalks celery diced
- 1 tsp cumin
- 1 tsp smoked paprika
- 0.5 tsp turmeric
- 1 bay leaf
- 6 cups vegetable broth
- 1 cup chopped tomatoes canned or fresh
- 2 cups spinach or kale chopped (optional)
- 1 lemon juice of
- salt and black pepper to taste
- fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until softened, about 7 minutes.
- Stir in garlic, cumin, smoked paprika, turmeric, and bay leaf. Toast for 1 minute until fragrant.
- Add lentils, tomatoes, and vegetable broth. Stir, bring to a boil, then reduce heat and simmer uncovered for 30 minutes, stirring occasionally, until lentils are tender.
- Stir in lemon juice and greens (if using). Simmer 3 more minutes until greens are wilted. Season with salt and pepper.
- Ladle into bowls, garnish with fresh parsley, and serve with crusty bread or brown rice.
Notes
Nutrition (Per Serving)
- Calories: ~290
- Protein: 19g
- Carbohydrates: 35g
- Fat: 4g
- Fiber: 15g
- Iron: 6mg
This soup is naturally low in fat and high in protein, fiber, and complex carbs—making it a perfect post-workout recovery meal or hearty weeknight dinner.
Tips for the Best Lentil Soup
- Choose the right lentils: Brown or green lentils hold their shape; red lentils break down for a creamier soup.
- Boost protein: Add 1 cup cooked quinoa or a can of chickpeas to increase protein content.
- Make it creamy: Blend half the soup and stir it back in.
- Batch cook: Freeze in portions for quick meals on busy days.
Serving Suggestions
- With lemon wedges and a dollop of vegan yogurt
- Over brown rice or farro for extra protein
- With air-fried flatbread or pita chips for dipping
- Alongside a simple side salad with tahini dressing
This recipe also pairs beautifully with other high protein vegan dishes like chickpea curry or seitan stir-fry for a full, balanced meal plan.
FAQs
Can I use canned lentils?
Yes. Rinse and add them in the last 10 minutes of cooking since they’re already tender.
Can I make this in an Instant Pot?
Absolutely. Cook on high pressure for 12 minutes with a natural release.
How long does it last?
Up to 5 days refrigerated or 3 months frozen.
Is this soup gluten-free?
Yes, as long as you use gluten-free vegetable broth.
Final Thoughts
There’s something grounding about a simple bowl of lentil soup. It’s humble, nourishing, and quietly powerful reminding us that real strength doesn’t shout; it simmers.
This High-Protein Vegan Lentil Soup has become one of my most trusted meals, and I hope it becomes one of yours too. Pair it with my High-Protein Vegan Chickpea Curry for a flavor-packed meal prep duo, or explore the rest of my High-Protein Vegan Recipes to keep your plant-based plate as strong as it is delicious.