Description
This High Protein Vegan Lentil Soup is loaded with fiber-rich lentils, hearty vegetables, and plant-based protein. It’s a filling, nourishing, and wholesome soup perfect for meal prep or weeknight dinners.
Ingredients
Scale
- 1 1/2 cups dried green or brown lentils, rinsed
- 1 medium onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 2 cups fresh spinach or kale, chopped
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp turmeric
- 1 tsp salt (or to taste)
- 1/2 tsp black pepper
- 8 cups vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tbsp olive oil
- Juice of 1 lemon
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, garlic, and bell pepper. Cook for 5 minutes until softened.
- Stir in cumin, smoked paprika, turmeric, salt, and pepper. Cook for 1 minute until fragrant.
- Add lentils, zucchini, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30–35 minutes until lentils are tender.
- Stir in chickpeas and spinach or kale. Cook for 5 more minutes until greens are wilted.
- Finish with lemon juice and garnish with parsley before serving.
Notes
This soup is naturally vegan and gluten-free. For extra protein, add a scoop of unflavored plant-based protein powder or serve with quinoa.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 8g
- Sodium: 780mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 46g
- Fiber: 17g
- Protein: 19g
- Cholesterol: 0mg
Keywords: vegan lentil soup, high protein vegan soup, plant-based protein soup, healthy lentil soup