Spicy Red Lentil Protein Soup

This spicy red lentil soup is a plant-based protein bomb with 22g of protein per bowl. It is warming, filling, and costs less than $2 per serving. If you think vegetarian protein has to be bland, this recipe will change your mind completely.

Lentils: The Cheapest Protein Source

Red lentils pack about 18g of protein per cup (cooked) and are loaded with fiber, iron, and folate. They break down during cooking to create a naturally thick, creamy soup without any cream or thickeners. Combined with warming spices, this is comfort food that also hits your protein target.

Ingredients

• 1.5 cups dried red lentils, rinsed
• 1 large onion, diced
• 4 cloves garlic, minced
• 1 inch fresh ginger, grated
• 1 can (14 oz) diced tomatoes
• 5 cups vegetable broth
• 1 can (14 oz) coconut milk (light)
• 2 teaspoons cumin
• 1 teaspoon turmeric
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 2 tablespoons olive oil
• Juice of 1 lime
• Fresh cilantro for garnish
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onion until soft, about 5 minutes.
2. Add garlic, ginger, cumin, turmeric, paprika, and cayenne. Cook 1 minute until fragrant.
3. Add lentils, diced tomatoes, and vegetable broth. Stir to combine.
4. Bring to a boil, then reduce heat. Simmer covered for 20-25 minutes until lentils are completely soft.
5. Stir in coconut milk and lime juice. Season with salt and pepper.
6. For a smoother consistency, blend half the soup with an immersion blender.
7. Serve hot, garnished with fresh cilantro and a drizzle of coconut milk.

Nutrition Per Serving (serves 4)

Calories: 340 | Protein: 22g | Carbs: 40g | Fat: 10g | Fiber: 12g