This red lentil soup offers a comforting blend of aromatic vegetables and protein-packed red lentils. Its simple preparation and heartwarming flavours make it a perfect dish to bring the warmth into any kitchen.
This high-protein, red lentil soup recipe is here to keep you full, warm, and smug about your healthy choices.
Made with red lentils, fresh veggies, and a flavour-packed broth, it’s a plant-powered protein hit that’s easy to make and even easier to devour.
It’s also a bit of a hand-me-down legend. Passed from one family cook to another, it has reached you with the official stamp of approval from multiple generations – which means you know it’s good.
The best part? It’s high in protein (13g per serving!), trust me, that's high for a soup, low in calories, and as comforting as a big, warm jumper on a miserable, grey day. Plus, it freezes like a dream, reheats beautifully, and requires very little effort. What’s not to love?
Protein-Packed Lentil Powerhouse
Lentils are an exceptional source of plant-based protein, making them a valuable addition to any diet, especially for vegetarians and vegans.
One of the most striking features of lentils is their high protein content. For every 100 grams of cooked lentils, you get about 9 grams of protein, which is substantial for a plant-based food.
So this soup gives you 13g of protein per serving which is superb given that the total calories are only around 220 per bowl.
It's not just the protein, they also offer an abundance of other nutrients such as fibre, iron, folate, and potassium.
This lentil soup is a high protein soup recipe packed with protein-rich ingredients like lentils, beans, or lean meats.
This red lentil version is a plant-based powerhouse, offering around 13g of protein per serving with minimal effort.
Red lentils cook down into a creamy texture, while carrots, onions, and celery add depth and sweetness. A good stock brings everything together, making this soup both nutritious and delicious.
Whether you're looking to increase your protein intake, enjoy a meat-free meal, or just want a warming bowl of goodness, this soup ticks all the boxes.
Red Lentil Soup Main Ingredients
Onions. You can use white or red onions but I think using red just helps the final dish look a bit more interesting. Some people often use a leek instead of an onion.
Carrots. Carrots add a natural sweetness and vibrant colour to the soup. They're also a great source of vitamins, including beta-carotene, which is good for eye health.
Celery. Pretty much a fundamental ingredient in many stews, casseroles and soups.
Tomato Puree. I was surprised about this one when I got the recipe. But who am I to try and change a Granny's lentil soup recipe?
Red Lentils. Red lentils are the star of the recipe, chosen for their quick cooking time and ability to break down, thickening the soup naturally. They're an excellent source of plant-based protein and fiber. Make sure you rinse them first.
Stock. Stock forms the liquid base of the soup, providing depth and richness. Usually made with ham or chicken stock (both of which give it more flavour) but if you're following a vegetarian or vegan diet, use vegetable stock instead.
Black Pepper. I think this is a key ingredient. Go to town and season very liberally.
How to Make Red Lentil Soup
Heat the oil in a large saucepan or casserole dish over a medium heat. Add the diced onion, carrot and celery, then cook for 6–8 minutes, stirring occasionally, until softened. Add the garlic and cook for another minute.
Stir in the red lentils, stock and remaining seasonings. Bring everything to the boil, then reduce the heat to a gentle simmer. Give the bottom of the pan a good scrape so no flavour—or lentils—gets left behind.
Cook the soup gently until the lentils are completely soft and have begun to break down, stirring occasionally. The soup should become naturally thick and creamy without needing any actual cream. Add a splash of water or stock if it becomes thicker than you prefer, then season to taste before serving.
Serving & Storage
To Store
The high-protein lentil soup keeps well in the fridge in an air-tight container.
To Reheat
Place the dish in the microwave, cover and zap until fully heated throughout.
Discover the warmth and comfort of homemade high protein soup recipe: red lentil. Dive into this hearty, nutritious dish packed with flavours, perfect for cosy nights or healthy lunches.
Total Time:1 hour 5 mins
Yield:41x
Ingredients
UnitsScale
1 tbsp. olive oil
2 onions, chopped
2 carrots, chopped
2 sticks celery, chopped
1 tbsp. tomato puree
230gred lentils, rinsed
1.2L vegetable stock
Black pepper, about 20 grinds
Instructions
Heat oil in a large pan on medium heat. Add the vegetables and cook for 10 minutes until they are softened.
Stir in tomato puree and lentils and pour in the stock. Season generously with black pepper and bring to a boil.
Reduce heat, cover the pan and simmer for 45 minutes until the lentils have completely broken down.
Author:Scott Baptie
Prep Time:10 mins
Cook Time:55 mins
Method:Hob
Diet:Low Calorie
Nutrition
Serving Size:1
Calories:217
Fat:5g
Carbohydrates:18g
Protein:13g
Recipe Video
Frequently Asked Questions (FAQs)
Can I use other types of lentils instead of red lentils?
Yes, you can use other lentils like green or brown, but keep in mind that they have a longer cooking time and won't break down as much as red lentils.
Is this soup suitable for vegetarians or vegans?
Yes, this soup is vegetarian and vegan-friendly as it uses vegetable stock and plant-based ingredients.
Can I make this soup in a slow cooker?
Absolutely! Combine all ingredients in the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
Is red lentil soup gluten-free?
Yes, this soup is naturally gluten-free, but always check the labels of your vegetable stock and other ingredients to be sure.
Can I add meat to this soup?
Sure. Many people cook this with a ham hock in it but, you can add cooked chicken, beef, or lamb for extra protein.
Can I blend this soup for a smoother texture or should I leave it chunky?
This soup is versatile and can be enjoyed both ways. If you prefer a smoother texture, you can blend it using a stick blender or in a regular blender.
If You Liked This High Protein Soup Recipe, Try These
Scottish Lentil Soup. A classic, hearty soup that’s been keeping Scots (and Scott's (me)) warm for generations. Packed with lentils, root veg, and proper cosy vibes. Nothing beats a steaming bowl of homemade soup—try these and keep your soup game strong! 🍵
Sweet Potato & Chorizo Soup. A smoky, slightly spicy soup that’s packed with protein and flavour. The combo of sweet potato and chorizo is basically a match made in soup heaven!
Turkish Red Lentil Soup. This hearty Turkish Red Lentil Soup is like a warm hug in a bowl — rich, velvety, and secretly high in protein. With smoky spices, a squeeze of lemon, and that cheeky drizzle of Aleppo pepper oil, it’s comfort food that’s also saintly enough for your gym goals.
Leave A Comment Below
Loved the recipe? Got your own little tweaks and twists? I am all ears! Feel free to drop a comment below and share your cooking experiences with me.
I've made this recipe several times and have always enjoyed it. I currently have another pot on the hob but this time I've added some bacon bits I had which needed using up. I'll let you know how it turns out.
Thanks Glynis. That's great to hear this red lentil soup is such a favourite of yours.
The Soup tastes delicious! It is not high protein though. One serving gives you 6.2g of protein. The whole batch (4 servings) gives you 25g of protein.
Youngest said it’s the best soup he’s ever had! Super quick, easy and tastes delicious. Tweaked it and used half onion half leek (frozen) and used passata instead of puree as we’d ran out. Glad I made a big pot! Will definitely be a family favourite in this household from now on
Scott is the owner and founder of Food For Fitness. He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition.
I'm a Nutritionist and Sunday Times Bestselling recipe book author who makes high-protein recipes for busy families, fitness enthusiasts or people just trying to eat healthier!
I bought the high protein handbook 6 and it has been a great slow cooker recipe book that the whole family has enjoyed. The recipes always come out well with a good consistency for the sauce and taste delicious. I have now purchased the remaining books and can’t wait to try new recipes! Thanks
Scott
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I've made this recipe several times and have always enjoyed it. I currently have another pot on the hob but this time I've added some bacon bits I had which needed using up. I'll let you know how it turns out.
Thanks Glynis. That's great to hear this red lentil soup is such a favourite of yours.
The Soup tastes delicious! It is not high protein though. One serving gives you 6.2g of protein. The whole batch (4 servings) gives you 25g of protein.
Glad you liked it. I made it this weekend too!
Youngest said it’s the best soup he’s ever had! Super quick, easy and tastes delicious. Tweaked it and used half onion half leek (frozen) and used passata instead of puree as we’d ran out. Glad I made a big pot! Will definitely be a family favourite in this household from now on
Wow, that's some praise! Thanks Michelle (and son).
This is the best lentil soup ever. So tasty . So many lentil soups have spices in , this is just fresh and wholesome
Wow, thanks so much Elaine. That's amazing feedback!
Can I reduce the amount of lentils and add additional vegetables such as broccoli, zucchini, and tomato? How will this affect cooking time
Give it a try and see how it turns out.
I make this amazing soup using ham stock cubes.....loved by 4 generations!
I like both, but I prefer your first soup! I just added gammon which I had boiled in beer.