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High Protein Lentil Soup - A Hearty, Easy Weeknight Staple

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 1/2 cups dried brown or green lentils, rinsed
  • 6 cups low-sodium vegetable or chicken broth
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika (or sweet paprika if you prefer)
  • 1/2 teaspoon dried thyme or Italian seasoning
  • 1 bay leaf
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 2 cups chopped leafy greens (spinach, kale, or Swiss chard)
  • 1 tablespoon lemon juice (plus more to taste)
  • Optional protein boosts: 1 cup cooked shredded chicken or turkey, 1 cup diced extra-firm tofu, or 1 cup cooked quinoa
  • Optional toppings: chopped parsley, red pepper flakes, grated Parmesan, or a drizzle of extra-virgin olive oil

Method
 

  1. Sauté the aromatics: Heat the olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook, stirring occasionally, until softened, about 6–8 minutes. Add the garlic and cook 1 minute until fragrant.
  2. Build flavor with tomato paste: Stir in the tomato paste and cook for 1–2 minutes. This step caramelizes the paste slightly and deepens the flavor.
  3. Add spices and lentils: Sprinkle in the cumin, smoked paprika, thyme, salt, and pepper. Stir in the rinsed lentils to coat them with the seasonings.
  4. Pour in broth and simmer: Add the broth and bay leaf. Bring to a boil, then reduce heat to a gentle simmer. Partially cover and cook for 25–35 minutes, or until lentils are tender but not mushy. Stir a few times to prevent sticking.
  5. Add greens and optional protein: Stir in the chopped greens. If using chicken, turkey, tofu, or cooked quinoa, add it now. Simmer 3–5 minutes more, just until the greens wilt and everything is heated through.
  6. Finish and adjust: Remove the bay leaf. Stir in lemon juice. Taste and adjust salt, pepper, and lemon to your liking. If you want a thicker texture, mash a cup of soup with a spoon or blend a small portion and return it to the pot.
  7. Serve: Ladle into bowls and top with parsley, red pepper flakes, Parmesan, or a drizzle of olive oil as desired.