High Protein Soup Recipe: 12 Grams of Comfort Per Bowl

Name: High Protein Soup Recipe: 12 Grams of Comfort Per Bowl
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Vegetarian
Ingredients: 1 cup lentils; 4 cups vegetable broth; 1 onion, diced; 2 carrots, diced; 2 celery stalks, diced; 3 cloves garlic, minced; 1 teaspoon cumin; Salt to taste; Pepper to taste; 1 tablespoon olive oil

September 14, 2025

By:

Julia marin

Jump to Recipe·Print Recipe

Let me tell you, this high protein soup recipe has been my go-to for those busy days when I need a quick energy boost! Packed with lentils, veggies, and a sprinkle of spices, it’s not just nourishing but also incredibly satisfying. I remember the first time I made it; I was feeling a bit sluggish, but after a warm bowl of this soup, I felt like I could conquer the world! With 12 grams of protein per serving, it’s perfect for a hearty lunch or a light dinner. Plus, the comforting aroma that fills your kitchen while it simmers is simply irresistible. Trust me, you’ll want this warming bowl of goodness in your life!

high protein soup recipe - detail 1

Ingredients for High Protein Soup Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 cup lentils
4 cups vegetable broth
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 teaspoon cumin
Salt to taste
Pepper to taste
1 tablespoon olive oil

How to Prepare the High Protein Soup Recipe

Getting this high protein soup ready is a breeze, and I promise you’ll love how simple it is! Just follow these steps and you’ll have a comforting bowl of soup in no time. Ready? Let’s dive in!

Step-by-Step Instructions

Start by heating 1 tablespoon of olive oil in a large pot over medium heat. You want it nice and warm, but not smoking!
Add in the diced onion, carrots, and celery. Cook them for about 5-7 minutes, or until they’re softened and fragrant. The smell will be heavenly!
Next, toss in the minced garlic and cumin. Stir everything together for about 1 minute to let those spices bloom. Wow, the aroma is unreal!
Now, pour in the 4 cups of vegetable broth and add the 1 cup of lentils. Give it a good stir and bring it all to a boil.
Once it’s boiling, reduce the heat to low and let it simmer for about 30 minutes. This is when the magic happens—just let it bubble away!
After 30 minutes, season your soup with salt and pepper to taste. I always say taste as you go, so don’t be shy!
Serve it hot and enjoy the warmth of this nutritious bowl of goodness!

And that’s it! You’ve just made a delightful high protein soup that’s not only filling but also so good for you. Easy, right?

Why You’ll Love This High Protein Soup Recipe

Nutrient-rich: With 12 grams of protein per serving, this soup is a fantastic way to fuel your body and keep you energized throughout the day.
Quick and easy: It comes together in just about 40 minutes, making it a perfect option for busy weeknights or meal prep.
Flavorful and satisfying: The combination of lentils, fresh veggies, and spices creates a deliciously hearty soup that warms you from the inside out.
Customizable: Feel free to throw in your favorite vegetables or herbs—this recipe is flexible and inviting to experimentation!
Healthy comfort food: It’s the kind of soup that wraps you in a cozy hug while still being nutritious. Talk about a win-win!
Leftover friendly: The soup stores beautifully in the fridge for up to three days, so you can enjoy it multiple times throughout the week.

Tips for Success

Alright, let’s talk about some handy tips to make sure your high protein soup turns out absolutely perfect every time! Trust me, these little nuggets of wisdom will elevate your soup game.

Rinse your lentils: Before you add them to the pot, give your lentils a good rinse under cold water. This helps remove any debris and can improve the flavor. Just a quick rinse, and you’re good to go!
Don’t skip the sauté: Sautéing the onion, carrots, and celery is crucial. It builds the base flavor of your soup! Take the time to let them soften and sweeten before adding the garlic and spices.
Adjust the seasoning: Taste your soup as it simmers! Everyone’s palate is different, so don’t hesitate to add a bit more salt or pepper until it’s just right for you.
Add a splash of acid: If you feel like the soup needs a little brightness, a squeeze of lemon juice or a dash of vinegar at the end can elevate the flavors beautifully.
Use fresh herbs: If you have some fresh herbs on hand, like parsley or cilantro, sprinkle them on top just before serving for a burst of freshness. It makes a world of difference!
Keep it chunky or smooth: If you prefer a creamier soup, feel free to blend a portion of it with an immersion blender. Just blend until smooth, and then stir it back in for a lovely texture!

By following these tips, you’ll be well on your way to making a flavorful, high protein soup that’s sure to impress. Happy cooking!

Variations of the High Protein Soup Recipe

One of the best things about this high protein soup recipe is how flexible it is! You can easily switch things up based on what you have on hand or what you’re in the mood for. Here are some fun ideas to get your creative juices flowing:

Swap the lentils: Try using chickpeas or black beans instead of lentils for a different flavor and texture. Both options are equally high in protein!
Add greens: Toss in some fresh spinach, kale, or Swiss chard during the last few minutes of cooking. They’ll wilt beautifully and add a vibrant pop of color along with extra nutrients!
Spice it up: If you’re feeling adventurous, add a pinch of cayenne pepper or smoked paprika for a little kick. It’ll take the flavor to a whole new level!
Explore different broths: While vegetable broth is fantastic, you could try using chicken broth if you’re not strictly vegetarian. It adds a different depth of flavor that’s absolutely delicious.
Herb it up: Experiment with herbs like thyme, rosemary, or bay leaves. Just toss them in while the soup simmers, and remove them before serving for an aromatic touch.
Finish with toppings: Before serving, consider garnishing your soup with a dollop of Greek yogurt or a sprinkle of feta cheese for a creamy, tangy twist. A handful of toasted nuts or seeds can add a delightful crunch, too!

With these variations, you’ll never get bored with your high protein soup! So go ahead, mix and match, and make it your own. Happy experimenting!

Storage & Reheating Instructions

Now, let’s talk about how to store your delicious high protein soup and keep it tasting fabulous for days! First off, if you have any leftovers (which I hope you do because it’s so good!), let the soup cool down to room temperature before storing it. That way, you won’t have any condensation issues in your container.

Transfer the soup into an airtight container and pop it in the fridge. It’ll stay fresh for up to 3 days. Just make sure to label it if you’ve got a lot of goodies in there—you don’t want to forget about this gem!

When it comes time to reheat, I recommend using the stovetop for the best results. Just pour the soup into a pot, and warm it over medium heat, stirring occasionally. This helps maintain its lovely texture and flavor. If it seems a bit thick after sitting in the fridge, don’t worry! Just add a splash of water or broth to loosen it up while you reheat.

If you’re in a hurry and don’t mind the microwave, you can certainly use that! Just transfer a portion to a microwave-safe bowl, cover it loosely (to avoid splatters!), and heat in short bursts—about 1-2 minutes at a time—stirring in between until it’s heated through.

And there you go! Enjoy your soup multiple times throughout the week without losing any of that hearty deliciousness. Happy eating!

Nutritional Information Disclaimer

Just a quick note on the nutritional information for this high protein soup recipe! While I’ve provided estimates based on the ingredients listed, keep in mind that actual values can vary depending on the brands you use and any substitutions you make. Always feel free to adjust the ingredients to suit your taste and dietary needs. This information serves as a general guideline, so be sure to check your specific ingredients if you’re watching your intake closely. Happy cooking and enjoy every nourishing bite!

Frequently Asked Questions

Got questions about this high protein soup recipe? Don’t worry, I’ve got you covered! Here are some common queries I’ve encountered, along with my best answers to help you out.

Can I use dried lentils instead of canned?
Absolutely! Dried lentils work perfectly in this recipe and are what I typically use. Just remember to rinse them well before cooking. They’ll add that awesome protein boost you’re looking for!

How do I make this soup spicier?
If you want to kick up the heat, try adding some red pepper flakes or chopped jalapeños when you sauté the vegetables. You can also experiment with hotter spices like cayenne pepper or even a splash of hot sauce at the end. Spice lovers, rejoice!

Can I freeze this soup?
Yes, you can! Just let it cool completely before transferring it to airtight containers. This soup freezes beautifully for up to 3 months. When you’re ready to enjoy it, simply thaw overnight in the fridge and reheat on the stovetop.

What can I serve with this soup?
This soup pairs wonderfully with crusty bread, a light salad, or even some homemade crackers. You could also top it with a dollop of Greek yogurt or a sprinkle of cheese for an extra creamy touch!

Is this soup suitable for meal prep?
Absolutely! This high protein soup is fantastic for meal prep. It stores well in the fridge and can be easily reheated, making it a perfect option for busy weeknights. Just divide it into portions and you’re all set for the week!

What if I don’t have vegetable broth?
No problem at all! You can use water in a pinch, but I recommend adding a bit of extra seasoning or some bouillon cubes to enhance the flavor. Chicken broth works well too if you’re not strictly vegetarian!

I hope these answers help you enjoy your high protein soup even more! If you have any other questions, feel free to reach out. Happy cooking!

"As an Amazon Associate, I earn from qualifying purchases."

You might also like it

Tomato Basil Parmesan Soup: 7 Cozy Reasons to Savor It

Crock Pot Hamburger Potato Soup: 5 Steps to Comfort

Cabbage Roll Soup: 7 Hearty Steps to Comforting Bliss

About me

Hi, my name is Julia, I am the heart of Vihaad Recipes and a passionate lover of good food. My love for cooking began in childhood, inspired by my grandmother's delicious meals. Today, I share tasty recipes that bring people together through the shared enjoyment of food.