Welcome To The Empire Recipes

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
protein-rich lentil soup

Protein-Rich Lentil Soup

This delicious protein-rich lentil soup is quick, healthy, and loaded with plant-based protein, veggies, and flavor. Perfect for weeknight dinners or meal prep!

  • Total Time: 35 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 2 medium carrots, diced
  • 2 celery stalks, chopped
  • 1 cup red lentils, rinsed
  • 1/2 cup quinoa, rinsed
  • 6 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 1 tsp cumin powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp smoked paprika
  • 2 cups fresh spinach
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Fresh parsley (for garnish)

Instructions

  • Heat the Olive Oil: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3 minutes until translucent.
  • Add Garlic and Spices: Stir in the minced garlic, cumin, turmeric, and smoked paprika. Cook for 1 minute until fragrant.
  • Add Vegetables: Add the carrots and celery, stirring occasionally. Cook for 3-4 minutes until slightly softened.
  • Combine Lentils and Quinoa: Add the rinsed red lentils and quinoa, stirring well to coat them in the spices.
  • Pour in Broth and Tomatoes: Add the vegetable broth and diced tomatoes. Bring the mixture to a boil, then reduce heat and simmer uncovered for 15-20 minutes until lentils and quinoa are tender.
  • Add Spinach: Stir in the fresh spinach and cook for 2 more minutes until wilted.
  • Season and Serve: Add salt, pepper, and lemon juice to taste. Garnish with fresh parsley before serving. Enjoy!

Notes

  • Storage Tips: Store leftovers in an airtight container in the fridge for up to 5 days. The soup can also be frozen for up to 3 months.
  • Customizations: Add shredded chicken or chickpeas for extra protein. Use coconut milk for a creamier texture.
  • Thickness Adjustment: Add more broth for a thinner soup or simmer longer to thicken.
  • Author: Hana Bel
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 cup
  • Calories: 250 kcal
  • Sugar: 6 g
  • Sodium: 700 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 5 g
  • Trans Fat: 0 g
  • Carbohydrates: 38 g
  • Fiber: 12 g
  • Protein: 15 g
  • Cholesterol: 0 mg

Keywords: protein-rich lentil soup, high-protein lentil soup, easy lentil soup recipe, vegan soup, healthy lentil soup