Whether you enjoy it as a soup or pasta topper, this High-Protein Lentil Bolognese is the kind of meal that’s both nutrient-dense and soul-satisfying. Perfect for plant-based meal plans and ideal for batch cooking.
High-Protein Lentil Soup
🍅 IntroductionLooking for a comforting and nutritious meal that fuels your day? This High-Protein Lentil Soup, also known as Lentil Bolognese, is your new go-to! Rich in plant-based protein and fiber, this dish is perfect for meal prep, cozy dinners, or served over pasta for a Bolognese-style treat.It’s hearty, flavorful, and oh-so-satisfying – perfect for vegans, vegetarians, or anyone wanting to eat more
Servings: 4
Cost: 100
Ingredients
- 1 tbsp olive oil
- 1 medium onion finely chopped
- 2 cloves garlic minced
- 1 carrot diced
- 1 celery stalk diced
- 1 cup dry brown or green lentils
- 1 can 400g crushed tomatoes
- 4 cups vegetable broth
- 1 tsp dried basil
- 1 tsp dried oregano
- Salt and black pepper to taste
- Optional: 2 tbsp tomato paste for richer flavor
- Optional: Red pepper flakes for heat
Instructions
Sauté the Base
- Heat olive oil in a large pot over medium heat. Add chopped onion, carrot, and celery. Cook for 5–7 minutes until softened. Stir in garlic and cook for 1 minute more.
Add Lentils & Tomatoes
- Add lentils, crushed tomatoes, tomato paste (if using), basil, oregano, salt, and pepper. Mix well.
Simmer to Perfection
- Pour in vegetable broth and bring to a boil. Reduce heat and let simmer uncovered for 30–35 minutes, or until lentils are tender and soup thickens.
Adjust & Blend (Optional)
- Taste and adjust seasonings. For a smoother texture, you can blend part of the soup with an immersion blender.
🍝 Serving Options
- 🍲 Serve as a hearty soup with crusty bread.
- 🍝 Use as a lentil Bolognese over spaghetti or zoodles.
- 🌯 Add to wraps or grain bowls for a meal prep option.
🌱 Nutrition Highlights (Per Serving Approx.)
- Protein: 17–20g
- Fiber: 13g
- Calories: ~300
- Gluten-Free and Vegan
🧠 Pro Tips
- Soak lentils for 20 minutes before cooking to reduce cooking time.
- Add a splash of balsamic vinegar at the end for extra depth.
- Store leftovers in an airtight container for up to 5 days in the fridge or freeze for up to 3 months.