Hey there, fellow food lover! If you’ve ever wanted to whip up a warm, comforting bowl of soup that not only tastes amazing but is also packed with goodness, you’re in for a treat! This healthy high protein soup is my go-to recipe when I want something nutritious and filling. It’s perfect for any meal—whether you’re cozying up at home or need a quick lunch fix. Trust me, there’s just something so satisfying about a big bowl of soup that warms you from the inside out. Plus, it’s super easy to make, making it ideal for both newbies and seasoned cooks alike. So grab your apron, and let’s dive into this delicious recipe together!

Ingredients for Healthy High Protein Soups

Gathering your ingredients is the first step to creating this delightful soup! Here’s what you’ll need:

• 1 cup lentils (I usually go for green or brown, but any kind works!)
• 1 onion, chopped (this adds such a lovely base flavor)
• 2 carrots, diced (they bring a nice sweetness and color)
• 2 celery stalks, diced (for that classic soup crunch)
• 3 garlic cloves, minced (because garlic makes everything better!)
• 6 cups vegetable broth (homemade or store-bought, whatever you have on hand)
• 1 can diced tomatoes (adds a bit of acidity and richness)
• 1 teaspoon cumin (for a warm, earthy flavor)
• Salt and pepper to taste (don’t forget to season as you go!)
• 1 tablespoon olive oil (for sautéing those veggies to perfection)

These ingredients are not only simple but also provide a hearty, healthy kick! Feel free to switch things up based on what you have in your pantry. Enjoy the process, and let’s get cooking!

How to Prepare Healthy High Protein Soups

Now that we’ve got our ingredients ready, it’s time to bring everything together and create that beautiful soup! Don’t worry, it’s super straightforward, and I’ll walk you through each step.

Step 1: Sauté the Vegetables

First up, heat that tablespoon of olive oil in a large pot over medium heat. Once it’s nice and warm, toss in your chopped onions, diced carrots, and celery. Let them cook for about 5 minutes, stirring occasionally. You want the onions to become translucent and the veggies to soften just a bit. This step is essential because it builds the base flavor for our soup!

Step 2: Add Garlic and Lentils

Next, add in the minced garlic and stir it around for about a minute. Oh, the aroma is just divine! Now, it’s time to incorporate the lentils. But first, make sure to rinse them under cold water to get rid of any dust or debris. Once rinsed, add those lentils into the pot and give everything a good stir.

Step 3: Combine Remaining Ingredients

Now, let’s bring everything together! Pour in the can of diced tomatoes, sprinkle in the cumin, and add salt and pepper to taste. Then, carefully pour in those 6 cups of vegetable broth. This is where the magic happens! Make sure to taste and adjust the seasoning if needed; you want it to be flavorful!

Step 4: Simmer the Soup

Bring your soup to a boil—this will take just a few minutes. Once it’s bubbling, reduce the heat to low and let it simmer for about 25-30 minutes. During this time, check on the lentils to see if they’re tender by giving them a little taste. Once they’re cooked perfectly, you’re ready to enjoy this hearty, nutritious soup!

Nutritional Information Disclaimer

Just a quick note before you dig into this delicious soup! The nutritional information provided can vary based on the specific ingredients and brands you use. While I do my best to give you an accurate estimate, it’s important to remember that these numbers are not precise. So, feel free to tweak the recipe to suit your taste and dietary needs. Enjoy your cooking adventure, and let’s keep it healthy and hearty!

Why You’ll Love This Recipe

• Quick to prepare—ready in just 40 minutes!
• Easy to follow, perfect for beginners and busy cooks.
• Loaded with flavor, combining savory spices and fresh veggies.
• Healthy and high in protein, keeping you full and energized.
• Filling enough for any meal, whether it’s lunch, dinner, or a cozy night in.

This soup checks all the boxes, making it a staple in my kitchen. You’ll want to make it over and over again!

Tips for Success

Making this healthy high protein soup is pretty straightforward, but here are a few pro tips to ensure you get the best results every time! First, don’t skip rinsing the lentils before adding them to the pot—this helps remove any grit! Also, be mindful of your seasoning; it’s best to add a little salt and pepper as you go, tasting along the way. Another common mistake is overcooking the lentils; they should be tender but not mushy, so check them about 5 minutes before the recommended time. If you want a creamier texture, consider blending a portion of the soup after cooking. Lastly, feel free to experiment with additional spices or veggies to make it your own. Enjoy the process and have fun with it!

Variations of Healthy High Protein Soups

One of the best things about this soup is how versatile it is! You can easily customize it to suit your taste or whatever you have on hand. For a pop of color and nutrition, try adding some chopped spinach or kale during the last few minutes of cooking. If you’re craving a little heat, toss in some diced jalapeños or a sprinkle of red pepper flakes. You could also swap out the lentils for chickpeas or beans for a different texture. And don’t hesitate to experiment with spices—smoked paprika or curry powder can add a delightful twist. The possibilities are endless, so have fun and make it your own!

Serving Suggestions

This healthy high protein soup is wonderfully filling on its own, but pairing it with a few sides can take your meal to the next level! I love serving it alongside a slice of crusty whole grain bread or a hearty salad for a balanced meal. You could also enjoy it with some crunchy whole wheat crackers for a delightful texture contrast. If you’re in the mood for something a bit more indulgent, a sprinkle of grated cheese or a dollop of Greek yogurt on top adds a creamy touch. Trust me, these simple pairings will elevate your soup experience!

Storage & Reheating Instructions

Got leftovers? No problem! This healthy high protein soup stores beautifully. Just let it cool down, then transfer it to an airtight container. It’ll keep well in the fridge for up to 4 days, perfect for meal prep or quick lunches. If you want to save it for later, you can freeze it for up to 3 months—just make sure to leave a little space in the container since it expands when frozen.

When you’re ready to enjoy it again, simply thaw in the fridge overnight. To reheat, pour it into a pot over medium heat, stirring occasionally until warmed through. You can also use the microwave, but be sure to stir halfway for even heating. Enjoy your delicious soup again!

high protein soups are a great way to incorporate more nutrients into your diet. For more information on the benefits of lentils, check out this Healthline article. If you’re looking for more soup recipes, you might enjoy this tortellini soup recipe.

Healthy High Protein Soups: 7 Steps to Nourishing Comfort

---

• Author: Julia marin
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

A nutritious and filling healthy high protein soup perfect for any meal.

---

Ingredients

Scale 1x2x3x

• 1 cup lentils
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon olive oil

---

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onions, carrots, and celery. Cook until softened, about 5 minutes.
3. Add garlic and cook for another minute.
4. Stir in lentils, diced tomatoes, cumin, salt, and pepper.
5. Pour in vegetable broth and bring to a boil.
6. Reduce heat and simmer for 25-30 minutes until lentils are tender.
7. Adjust seasoning as needed and serve hot.

Notes

• Rinse lentils before adding to the pot.
• Feel free to add other vegetables like spinach or zucchini.
• You can blend the soup for a creamier texture if desired.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Various

Nutrition

• Serving Size: 1 cup
• Calories: 250
• Sugar: 5g
• Sodium: 400mg
• Fat: 5g
• Saturated Fat: 0.5g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 40g
• Fiber: 15g
• Protein: 15g
• Cholesterol: 0mg

Keywords: healthy high protein soups