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This High Protein Lentil Soup is cozy, nourishing, and packed with plant-based protein. Dairy-free, vegan, and perfect for meal prep or cozy dinners.
A Cozy, High-Protein Comfort Bowl
When you crave something that warms you to the core and keeps you full for hours, this High Protein Lentil Soup is exactly what your body and soul need.
Rich in flavor, hearty with lentils and kale, and full of natural protein — it’s the kind of meal that feels both comforting and energizing.
This is the soup that proves plant-based meals can be deeply satisfying, nutritionally balanced, and flavor-packed without dairy or meat.
The Story Behind This High Protein Lentil Soup
Nourishing Simplicity, the Plant-Based Way
This soup takes inspiration from simple Mediterranean kitchens, where lentils, vegetables, and olive oil come together in harmony.
Each spoonful delivers earthy depth from green lentils, sweetness from carrots and tomatoes, and a subtle kick of cumin and paprika.
Why You’ll Love This Recipe
- 16g of protein per serving — all from plants.
- Meal-prep friendly: stays delicious for days.
- Dairy-free and vegan — yet rich and creamy from natural ingredients.
- Budget-friendly and made with everyday staples.
If you love recipes that make you feel good and nourish your muscles after a workout, this one’s for you.
Ingredient Focus: What Makes This Soup High-Protein
Hero Ingredients
- Green Lentils – the star of the show. High in protein, fiber, and minerals.
- Tuscan Kale – adds antioxidants and a beautiful deep-green color.
- Flax Seeds – boost healthy fats and give a subtle nutty flavor.
- Vegetable Stock & Crushed Tomatoes – the flavor foundation.
- Cumin & Paprika – bring warmth and depth to every bite.
These simple ingredients create a balance of texture, flavor, and nourishment that feels restaurant-level, yet homely and grounding.
How to Make High Protein Lentil Soup
Step 1 – Sauté for Flavor
Heat olive oil in a large pot, add onion, carrot, and celery, and let them soften slowly. This step creates the aromatic base — don’t rush it.
Step 2 – Season Mindfully
Add garlic, cumin, paprika, and salt, stirring until the spices release their fragrance. This deepens the soup’s earthy tones.
Step 3 – Simmer Slowly
Add tomato paste, crushed tomatoes, green lentils, and vegetable broth. Bring to a boil, then reduce heat.
Let it simmer gently for about 30–35 minutes until the lentils are tender and the broth thickens naturally.
Step 4 – Finish with Greens and Seeds
Stir in kale until wilted, then sprinkle flax seeds for a protein and omega-3 boost. Season with salt and pepper to taste.
Step 5 – Serve Warm
Enjoy it hot, topped with a drizzle of olive oil or a sprinkle of extra flax seed for crunch.
Why This Soup Is a Protein Powerhouse
Lentils provide 16g of plant protein per serving, while kale and flax add amino acids and essential fats.
Unlike many “high-protein soups” that rely on dairy or powders, this one gets all its strength from whole, real foods.
It’s perfect for:
- Post-workout recovery meals
- Cozy weeknight dinners
- Vegan meal prep lunches
Expert Tips for the Best Texture
- Don’t skip the sauté — it’s what builds the soup’s flavor base.
- Simmer gently — boiling too hard breaks the lentils.
- Rest before serving — 10 minutes of cooling allows the flavors to meld.
- Store well — refrigerate up to 5 days or freeze for 3 months.
Want more cozy vegan comfort? Try our Vegan Lentil Soup — From Hearth to Heart.
Ingredient List
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 2–3 celery stalks, diced
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon salt
- 1 tablespoon tomato paste
- 2 cans (14 oz) crushed tomatoes
- 1 ½ cups green lentils
- 4 cups vegetable stock
- 2 cups shredded kale
- 2 tablespoons flax seeds
- Salt and pepper to taste
Substitutions
- Kale → Spinach for a lighter, sweeter version.
- Green Lentils → Brown Lentils if you prefer a softer texture.
- Flax Seeds → Chia Seeds for a thicker, creamier broth.
- Vegetable Stock → Mushroom Broth for deeper umami.
Nutrition Overview (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 295 kcal |
| Protein | 16 g |
| Carbs | 46 g |
| Fat | 7 g |
| Fiber | 19 g |
| Sodium | 1040 mg |
High in plant-based protein, fiber, and iron — this soup keeps you full and nourished for hours.
FAQ – High Protein Lentil Soup
How much protein is in lentil soup?
This recipe delivers about 16g of protein per serving, entirely from lentils, kale, and flax seeds — no protein powder needed.
Is lentil soup good for weight loss?
Yes! It’s naturally low in fat, high in fiber, and keeps you full for hours. Perfect for balanced, plant-based eating.
Can I make this lentil soup in a crockpot?
Absolutely. Cook on low for 6–7 hours or high for 3–4 hours, adding the kale in the last 30 minutes.
Is this soup gluten-free and dairy-free?
Yes — it’s completely vegan, dairy-free, and gluten-free, making it ideal for sensitive diets.
What to serve with lentil soup?
Try it with our Quick & Easy Garlic Flatbreads (No Yeast!) or a side of Fresh and Easy Detox Salad.
More High Protein Recipes You’ll Love
- High Protein Chicken Salad (Meal Prep Made Easy!)
- High Protein Thai Quinoa Salad
- No Bake Protein Balls — The Strength of Stillness
- Crispy Garlic Chicken Fried Rice
- Vegan Chickpea Stew — A Hearty Embrace in Every Spoon
Final Thoughts
This High Protein Lentil Soup isn’t just another vegan recipe — it’s a bowl of nourishment that supports strength, comfort, and calm.
Whether you’re meal-prepping for the week or craving a warming dinner after a long day, it’s the kind of food that fills you up and lifts your spirit.
If you enjoyed this, save it to your Healthy Meal Prep or Cozy Vegan Dinners board on Pinterest — and share the comfort.
High Protein Lentil Soup
Ingredients
For the Soup Base
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 2–3 stalks celery, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon salt
- 1 tablespoon tomato paste
- 2 cans (14 oz) crushed tomatoes
- 1 ½ cups green lentils high in protein
- 4 cups vegetable stock or mushroom broth for deeper umami
For the Finishing Touch
- 2 cups shredded kale can substitute with spinach for a lighter version
- 2 tablespoons flax seeds or chia seeds for thickness
- Salt and pepper to taste
Instructions
Preparation
- Heat olive oil in a large pot, add onion, carrot, and celery, and let them soften slowly.
- Add garlic, cumin, paprika, and salt, stirring until the spices release their fragrance.
Cooking
- Add tomato paste, crushed tomatoes, green lentils, and vegetable broth. Bring to a boil, then reduce heat and let it simmer for about 30–35 minutes until the lentils are tender.
- Stir in kale until wilted, then sprinkle flax seeds for added protein and omega-3 boost.
- Season with salt and pepper to taste.
Serving
- Serve hot, topped with a drizzle of olive oil or a sprinkle of extra flax seed.