This High-Protein Low-Calorie Lentil & Veggie Power Soup is a warm, nourishing, and filling meal packed with plant-based protein and vibrant vegetables. With only 210 calories per bowl and over 18g of protein, it’s perfect for weight loss, meal prep, or a clean, satisfying lunch or dinner.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥗 Ingredients
| Ingredient | Quantity | Calories |
|---|---|---|
| Dry red lentils | 1 cup | 230 kcal |
| Carrots (diced) | 1 cup | 50 kcal |
| Celery (diced) | 1 cup | 20 kcal |
| Onion (chopped) | 1 medium | 44 kcal |
| Tomatoes (diced) | 1 cup | 32 kcal |
| Garlic (minced) | 3 cloves | 12 kcal |
| Spinach or kale (chopped) | 2 cups | 14 kcal |
| Vegetable broth (low sodium) | 4 cups | 40 kcal |
| Cumin, paprika, salt, pepper | To taste | ~ |
➡️ Total Calories (whole pot): ≈ 420 kcal
➡️ Calories per bowl (4 bowls): ≈ 210 kcal
➡️ Protein per bowl: ≈ 18 g
➡️ Calories per bowl (4 bowls): ≈ 210 kcal
➡️ Protein per bowl: ≈ 18 g
👩🍳 Preparation Steps
- Sauté aromatics: In a large pot, cook onion, carrots, celery, and garlic for 3–4 minutes.
- Add lentils: Rinse lentils and add them to the pot.
- Add broth & seasonings: Pour in vegetable broth and stir in cumin, paprika, salt, and pepper.
- Simmer: Cook for 20 minutes until lentils soften.
- Add tomatoes & greens: Stir in tomatoes and spinach. Cook 3 more minutes.
- Adjust texture: Add water as needed if the soup gets too thick.
- Serve: Garnish with parsley or lemon juice (optional).
Tip: For extra protein without changing the taste, stir in 2 tablespoons of plain Greek yogurt after cooking.
🍽 Nutritional Facts (Per Bowl)
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 18 g |
| Carbs | 34 g |
| Fat | 2 g |
| Fiber | 14 g |
| Vitamin A | 120% DV |
| Vitamin C | 35% DV |
🌿 Key Benefits
💪 High protein: 18g of plant-based protein per bowl.
🔥 Low calorie & filling: Only 210 calories, high in fiber.
🥕 Loaded with vegetables: Nutrient-dense and immunity-supporting.
⏳ Fast & easy: Ready in 35 minutes.
🌱 Vegan & gluten-free: Naturally clean and allergy-friendly.
❓ FAQ
Can I blend part of the soup?
Yes — blending 1 cup makes it creamy without adding calories.
Can I add chicken?
Yes — add 100g cooked chicken for extra protein.
Is it freezer-friendly?
Absolutely. Freezes well for up to 2 months.
✨ You May Also Like
👉 High-Protein Veggie Chili
👉 Low-Calorie Quinoa Soup
👉 Protein-Packed Lentil Stew
👉 Healthy Detox Vegetable Soup
🍲 Did you make this recipe?
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I love hearing from you! Leave a comment or rating below!
Keywords
lentil veggie power soup, high protein lentil recipe, low calorie soup for weight loss, healthy vegetable soup, plant based protein soup
