High Protein Lentil Soup

Ingredients (makes 4 large servings)

• 1½ cups (300 g) dry green, brown, or red lentils, rinsed

• 1 medium onion, diced

• 3–4 garlic cloves, minced

• 2 medium carrots, diced

• 2 celery stalks, diced

• 1 red bell pepper, diced (optional but adds volume and micronutrients)

• 1 can (15 oz / 425 g) chickpeas, drained and rinsed (or 1½ cups cooked)

• 6 cups low-sodium vegetable broth (or water + 2 tsp better-than-bouillon)

• 1 can (14.5 oz) diced tomatoes (or 1½ cups fresh)

• 2 cups chopped spinach or kale (stirred in at the end)

• 2 Tbsp olive oil

• 1½ tsp ground cumin

• 1 tsp smoked paprika

• ½ tsp turmeric

• ½ tsp dried thyme or oregano

• 1 bay leaf

• Salt and black pepper to taste

• Juice of ½ lemon (or 1–2 tsp apple cider vinegar)

• Optional boosters: 2–3 Tbsp nutritional yeast, handful of chopped fresh parsley or cilantro

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrot, celery, and bell pepper. Cook 5–7 minutes until softened.

2. Add garlic, cumin, smoked paprika, turmeric, and thyme. Stir 1 minute until fragrant.

3. Add rinsed lentils, chickpeas, diced tomatoes, bay leaf, and broth. Bring to a boil, then reduce heat and simmer uncovered 25–35 minutes until lentils are tender but not mushy.

4. Stir in spinach/kale and cook 2–3 more minutes until wilted. Remove bay leaf.

5. Season with salt, pepper, and lemon juice. Taste and adjust. For a creamier texture, blend 1–2 cups of the soup and return it to the pot (optional).

6. Serve hot. Top with a sprinkle of nutritional yeast or fresh herbs if desired.

Approximate nutrition per large serving (¼ of recipe)

• Protein: 25–30 g

• Calories: ~380–420

• Fiber: high (excellent for satiety)