High-Protein Red Lentil Soup

↓ Jump to Recipe

This High-Protein Red Lentil Soup is simmered in a fragrant, mildly spiced curry broth with tender carrots, leafy greens, and a bright squeeze of lemon. Made with simple ingredients, it's rich in plant-based protein and fiber for a nourishing, satisfying meal. Enjoy it light and brothy, or blend it for a thick, creamy texture. Easy to make, comforting, and perfect for the whole family.

Save This Recipe!

Type your email & I'll send it to you!

Jump to:

🔍 Quick Look: High-Protein Red Lentil Soup
👩🏽‍⚕️ Dietitian's Note
👩🏼‍🌾 Ingredients
🥕 Substitutions
📝 Tips for Making Red Lentil Soup
✔️ Storage & Meal Prep Tips
🍲 More Comforting Lentil Recipes
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
High-Protein Red Lentil Soup Recipe
🛍️ Shop Recipe Cookware and Ingredients
💬 Comments

🔍 Quick Look: High-Protein Red Lentil Soup

⏱️ Prep Time: 10 minutes
🎛 Cook Time: 25 minutes
👥 Servings: 4
📊 Calories: ~311 kcal (based on nutrition panel)
💪🏼 Nutrition: 21 grams of protein, 26 grams of fiber, 102 mg of calcium.
👩🏽‍🍳 Flavor Profile: Warm, mildly spiced, and savory, with sweet carrots, earthy lentils, and a bright, lemony finish.
⭐ Difficulty: Easy. Simple prep and one-pot cooking, with minimal hands-on time.

👩🏽‍⚕️ Dietitian's Note

I love using red lentils in this soup because they're rich in plant-based protein and fiber, which help support satiety, blood sugar regulation, and gut health. Red lentils also provide iron, folate, potassium, and magnesium. Adding lemon juice provides vitamin C to enhance iron absorption, while low-oxalate greens like kale, collards, or bok choy contribute calcium and vitamin K for bone health. Carrots add beta-carotene, which the body converts into vitamin A, and the garlic, onion, and curry spices provide additional beneficial plant compounds.

Why You'll Love This Recipe:

This High-Protein Red Lentil Soup is not only warm and comforting, it's also:

Rich in protein and fiber: Red lentils make this soup naturally satisfying, with plant-based protein and fiber to support fullness, blood sugar regulation, and gut health.
Packed with nourishing ingredients: Carrots add natural sweetness, while low-oxalate greens like kale or bok choy provide calcium and vitamin K for bone health.
Deliciously textured: Enjoy it light and brothy with tender lentils and vegetables, or blend it into a thick, creamy soup without adding cream.
Easy to make: This protein lentil soup uses simple pantry staples, warming curry spices, and minimal prep for a fuss-free meal.
Perfect for meal prep: Make a big batch for comforting lunches and dinners throughout the week. The flavors deepen as the soup sits.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Minced garlic, soaked red lentils, kale, seasonings, chopped carrot, and lemon.

Red Lentils: The star of this high-protein lentil soup! Red lentils cook quickly and soften into a naturally creamy texture while adding plant-based protein, fiber, iron, and folate. No soaking required.
Onion: Adds a subtle sweetness and savory depth that forms the flavorful base of the soup.
Carrots: Bring natural sweetness that balances the warming curry spices. Finely chopping them ensures tender pieces in every spoonful.
Garlic: Adds a rich, savory aroma and depth of flavor that complements the earthy lentils and spices.
Low-Oxalate Greens (Kale, Collards, or Bok Choy): Add color, texture, and a slightly earthy flavor. These greens are also good sources of calcium and vitamin K, making them nutritious additions to this red lentil soup.
Low-Sodium Vegetable Broth: Creates a savory, flavorful base while allowing you to control the salt. Choose a good-quality broth for the best flavor.
Cayenne: Adds a gentle kick of heat that balances the sweetness of the carrots. Adjust to your preferred spice level or omit for a milder soup.
Lemon Juice: Brightens the earthy lentils and warming spices with a fresh, tangy finish. Its vitamin C also helps your body absorb iron from the lentils.
Curry Powder: A fragrant blend of warming spices, typically including turmeric, cumin, and coriander, that gives the broth its comforting, mildly spiced flavor.
Fresh Dill (Optional): Adds a fresh, slightly grassy flavor that contrasts beautifully with the warm curry spices. Sprinkle over the soup just before serving.

See the printable recipe card below for quantities.

🥕 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Red Lentils: Substitute with yellow split peas, green lentils, or brown lentils. Soak beforehand and allow extra cooking time.
Onion: Use a white or yellow onion. Shallots or leeks also work if you prefer a milder flavor.
Carrot: Parsnips, sweet potato, or pumpkin can be swapped in for a similar texture.
Vegetable Broth: Water works if broth isn't available - just increase spices and lemon juice for flavor.
Cayenne: Use smoked paprika or chili flakes for a milder spice.
Lemon: Add a splash of apple cider vinegar instead.
Leafy Greens: Spinach can be used (higher in oxalates, so less calcium absorbed), chard, turnip greens, or even cabbage.
Curry Powder: Use a mix of turmeric and cumin with a pinch of paprika, or try garam masala for a slightly different but delicious flavor.

📝 Tips for Making Red Lentil Soup

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Rinse the lentils well until the water runs mostly clear - this removes excess starch and helps the soup cook evenly.

Red lentils soaking in water in a white bowl with a spout.

Optional soak: Red lentils don't require soaking, but letting them sit in cold water for 20-30 minutes makes them easier to digest and can slightly reduce cooking time. Be sure to rinse well after soaking.

Chopped onion and carrot cooked in a stainless saucepan.

Chop vegetables finely so every spoonful has a mix of flavors and textures (also makes it more kid-friendly).

Cooked chopped onion and carrots, broth, and red lentils in a stainless saucepan.

Prevent mushiness: Red lentils cook quickly and can break down into a puree if overcooked. For more texture, simmer them gently, avoid stirring too often, and check for doneness at 15 minutes instead of letting them go longer.

Removing the scum from the top of cooking lentil soup.

Skim off the foam (scum): As the soup simmers, you may see foam rise to the surface. Skim it off with a spoon for a clearer, cleaner-tasting broth.

Cooked red lentil soup with kale in a stainless saucepan.

For a brothy version, skip the blending and add the greens in the last few minutes of cooking. Adjust spice to taste - use less cayenne for a milder soup or add more if you like more heat.

Red lentil soup in a bowl topped with chopped red onion and dill.

Brighten with lemon juice at the end - it lifts the flavors, helps with mineral absorption, and preserves the vitamin C, which is sensitive to heat.

Red lentil carrot soup blended in a white bowl topped with raita.

For a creamy version, blend before adding the greens. Then stir in chopped kale, collards, or bok choy at the end so they stay bright and tender. Serve with raita for more protein and calcium.

✔️ Storage & Meal Prep Tips

These simple tips will help your high-protein lentil soup stay fresh and delicious throughout the week:

Refrigerator: Store leftovers in an airtight container for up to 5 days. The soup will thicken as it sits, so add a splash of broth or water when reheating.
Freezer: Red lentil soup freezes well. Cool completely, then portion into freezer-safe containers or bags and freeze for up to 3 months.
Reheating: Warm gently on the stovetop or in the microwave, adding extra liquid as needed to loosen the texture. If you've frozen a blended version, give it a quick stir or blend again after thawing to restore creaminess.

🍲 More Comforting Lentil Recipes

This Chickpea and Lentil Curry combines chickpeas and hearty lentils in a creamy tomato sauce infused with ginger, garlic, and warming spices. Ready in just 20 minutes for a comforting, protein-packed meal.

My High-Protein Butternut Squash Soup brings together earthy lentils and naturally sweet butternut squash with fragrant curry spices for a delicious balance of sweet and savory.

Creamy Tomato-Okra Lentil Pasta features tender okra and lentil pasta tossed in a luscious tomato sauce, with the okra naturally thickening the sauce for a silky finish.

This Warm Lentil and Potato Bowl pairs golden, crispy-edged potatoes with hearty lentils for a satisfying mix of textures in every bite.

🙋🏽‍♀️ Recipe FAQs

Can I add potatoes to this soup?

Yes! Diced potatoes make the soup heartier and add a creamy texture once cooked. Just chop them small so they cook at the same time as the lentils. You may want to reduce the carrots slightly to balance the flavors, or add an extra splash of broth if the soup gets too thick.

Do I need to soak the lentils?

No - red lentils cook very quickly and don't need soaking. That said, giving them a short soak (20-30 minutes) can make them easier to digest and may slightly reduce cooking time. Just rinse them well before cooking.

Are lentils high in protein?

Yes! Lentils are an excellent source of plant-based protein, with about 18 grams per cooked cup, including red lentils. They're also rich in fiber, iron, and folate, making them a nutritious addition to soups, curries, and stews. Their combination of protein and fiber helps keep you full and supports blood sugar regulation and gut health.

Are lentils high in oxalates?

No. Lentils are generally considered low to moderate in oxalates, depending on the variety, serving size, and preparation method. They can be included in many low-oxalate diets, although portions may need adjusting for people following strict oxalate restrictions.

What can I add to lentil soup to increase protein?

Lentils are already an excellent source of plant-based protein, providing about 18 grams per cooked cup. For an extra protein boost, add more lentils, cubed tofu, or edamame. You can also blend silken tofu into the broth for an even creamier soup without overpowering the flavor.

Are carrots high in oxalates?

No. Carrots are generally considered low to moderate in oxalates, depending on the serving size. They contain substantially less oxalate than high-oxalate vegetables such as spinach.