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High-Protein Red Lentil Soup

A cozy high protein lentil soup with red lentils, bone broth, vegetables and spinach. 23 grams of protein and 8 grams of fiber per bowl.

  • 23g protein
  • 275 calories
  • 40 minutes
  • 6 servings

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By The Protein First Kitchen Team. Published

Bowl of red lentil soup
Photo by @calajay on Unsplash

Lentil soup is cheap, filling and full of fiber, but usually not very high in protein. This high protein lentil soup gets a big boost from one simple swap: bone broth instead of regular broth. Each bowl has 23 grams of protein and 8 grams of fiber.

Why red lentils

Red lentils cook in about 20 minutes and break down into a naturally creamy, thick soup. No soaking needed.

Blend half

An immersion blender run through half the pot makes the soup velvety while leaving some texture.

Gentle and filling

Soft, warm and easy to portion, this soup is one of our favorite GLP-1 friendly recipes. A 1-cup serving has about 180 calories and 15 grams of protein. For a chicken-based soup, try our lemon chicken soup.

High-Protein Red Lentil Soup

Prep 10 min. Cook 30 min. Makes 6 servings of about 1 1/2 cups.

Servings

Ingredients

Instructions

  1. Heat the oil in a large pot over medium heat. Cook the onion, carrots and celery for 6 minutes, until soft.
  2. Add the garlic, cumin and paprika and cook 1 minute.
  3. Add the lentils, tomatoes, bone broth and salt. Bring to a boil, then simmer partly covered for 20 to 25 minutes, until the lentils fall apart.
  4. For a creamier soup, blend about half with an immersion blender.
  5. Stir in the spinach until wilted, then the lemon juice. Taste and adjust the salt.

Notes

  • Bone broth has about 9 grams of protein per cup, versus 1 to 2 in regular broth. That is where much of the extra protein comes from.
  • Keeps 5 days in the fridge and freezes for 3 months. It thickens as it sits; add broth when reheating.

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    Questions people ask

    How much protein is in lentil soup?

    A typical lentil soup has 10 to 15 grams per bowl. Using bone broth instead of regular broth brings this one to 23 grams.

    Can I make it vegetarian?

    Use vegetable broth and stir 1/2 cup Greek yogurt into the finished pot off the heat. Each bowl will have about 17 grams of protein.

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