Healthy High-Protein Lentil Soup with Kale Recipe for Lunch or Dinner

Prep Time 15 mins
Cook Time 35 mins
Rest Time 5 mins
Total Time 55 mins
Cooking Method:
Cuisine:
Courses: ,
Difficulty: Beginner
Cooking Temp: 95  C
Servings: 4
Best Season: All Seasons
Description

This High-Protein Lentil Soup with Kale is a hearty, nourishing meal made with plant-based protein, fiber-rich lentils, and vibrant leafy greens. Perfect for meal prep, cold days, or a light yet filling dinner, this healthy soup is budget-friendly, easy to prepare, and packed with comforting flavors.

Ingredients
    For the Soup Base
  • 1 tbsp olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 medium carrot, diced
  • 1 celery stalk, diced
    • For the Lentils & Liquid
  • 1 cup dried brown lentils, rinsed and drained
  • 4 cups vegetable broth
  • 1 cup water
    • For Flavoring
  • 1 tsp ground cumin
  • 0.5 tsp smoked paprika
  • 0.5 tsp black pepper
  • 1 tsp salt (adjust to taste)
  • 0.5 tsp dried thyme
  • 1 bay leaf
    • For Greens & Finishing
  • 2 cups kale, stems removed and roughly chopped
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh parsley, chopped (optional)
Instructions
    Prepare the Aromatics
  1. 1
    Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 4–5 minutes until soft and translucent. Stir in the garlic, carrot, and celery, cooking for another 2 minutes until fragrant.
    2. Add Lentils and Spices
  2. 2
    Add the rinsed lentils to the pot along with cumin, smoked paprika, black pepper, thyme, salt, and bay leaf. Stir well so the lentils are evenly coated with the spices.
    3. Simmer the Soup
  3. 3
    Pour in the vegetable broth and water. Bring the mixture to a gentle boil, then reduce heat to low. Cover and let it simmer at around 95°C for 25–30 minutes, or until the lentils are tender but not mushy.
    4. Add Kale
  4. 4
    Once the lentils are cooked, stir in the chopped kale. Let the soup simmer uncovered for another 5 minutes until the kale is wilted and tender.
    5. Finish and Rest
  5. 5
    Turn off the heat and stir in fresh lemon juice. Remove the bay leaf. Let the soup rest for 5 minutes to allow the flavors to settle before serving.
Note

This soup thickens as it cools; add a splash of water or broth when reheating.

For extra protein, you can add cooked chickpeas or white beans.

Store in an airtight container in the refrigerator for up to 4 days.

Freeze for up to 2 months for easy meal prep.

If you prefer a smoother texture, partially blend the soup using a hand blender.

Keywords: high-protein, healthy, budget-friendly, vegetarian, meal prep
Read it online: https://petitepanini.com/recipe/healthy-high-protein-lentil-soup-with-kale-recipe-for-lunch-or-dinner/