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High-Protein Lentil Soup

🍅 Introduction
Looking 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
Prep Time10 minutes
Cook Time35 minutes
Course: Main Course, Vegan
Cuisine: Indian
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.