Easy Lentil Soup (High-Protein)

Ingredients

• 30 ml (2 tablespoons)olive oil
• 1 largeyellow onion, diced
• 2 largecarrots, peeled and sliced
• 2 largecelery stalks, sliced
• 6 clovesgarlic, minced
• 15 ml (1 tablespoon)fresh oregano, minced
• 15 ml (1 tablespoon)fresh thyme, minced
• 15 ml (1 tablespoon)fresh sage, minced
• 300 g (1½ cups)uncooked green or brown lentils
• 425 g (15 oz)canned chickpeas, drained and rinsed
• 950 ml (4 cups), plus more if neededvegetable broth
• 425 g (15 oz)full-fat coconut milk
• 425 g (15 oz)canned fire-roasted diced tomatoes, undrained
• 2bay leaves
• 170 g (6 oz)fresh spinach leaves, chopped if large
• 15 ml (1 tablespoon), or to tasteapple cider vinegar
• to tastekosher salt and freshly ground black pepper
• to tastefresh parsley, roughly chopped
• to tastered pepper flakes
• to tastevegan Parmesan or similar vegan cheese

Instructions

1. 1

   Soften vegetables

   Heat the olive oil in a large 4.7-litre Dutch oven or heavy pot over medium-high heat. Add the onion, carrot, celery, salt and pepper, then cook for 5–6 minutes, stirring occasionally, until softened.

2. 2

   Add fresh herbs

   Stir in the garlic, oregano, thyme and sage. Cook for 1 minute more.

3. 3

   Add soup ingredients

   Add the lentils, drained chickpeas, vegetable broth, coconut milk, undrained fire-roasted tomatoes and bay leaves.

4. 4

   Simmer until tender

   Bring the soup to a boil, then turn the heat to low. Cover and simmer for 20–30 minutes, stirring occasionally, until the lentils are tender. Remove the bay leaves.

5. 5

   Partially blend

   Use an immersion blender to blend some of the soup while leaving plenty of chunks. Alternatively, transfer some soup to a blender, blend until smooth and return it to the pot.

6. 6

   Blend gently

   Use short pulses with an immersion blender and stop while visible chunks remain; the aim is to thicken and emulsify the broth, not purée the whole soup. If using a regular blender, blend only about 475 ml (2 cups) until smooth, then stir it back into the pot.

7. 7

   Finish the soup

   Stir in the spinach and apple cider vinegar, then season to taste.

8. 8

   Garnish and serve

   Serve hot, topped as desired with fresh parsley, red pepper flakes and vegan Parmesan.

What is lentil soup?

Lentil soup is a broad family of dishes rather than one fixed recipe, with versions cooked in homes across many regions. This American-style take combines lentils and chickpeas with vegetables, herbs, tomatoes and coconut milk for a thick, substantial bowl.

The mix of whole pulses and partially blended broth gives this version both body and distinct bites. Fire-roasted tomatoes and fresh herbs add savoury depth, while spinach brings a fresh finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 395 calories, 17g protein, 47g carbs, 17g fat.

The lentils, chickpeas and vegetables supply most of the carbohydrates, while the pulses also contribute protein. Olive oil and full-fat coconut milk account for much of the fat. To balance the plate, serve a bowl with a simple side salad or extra vegetables.

Why these ingredients work

Lentils and chickpeas: Green or brown lentils hold their shape well enough to remain noticeable in the finished soup, while chickpeas add another tender, hearty element. Drain and rinse the canned chickpeas before adding them.

Coconut milk: Full-fat coconut milk gives the broth a creamy texture. Fire-roasted tomatoes bring acidity and a smoky note to balance that richness.

Fresh herbs: Oregano, thyme and sage go into the pot early so their flavour can infuse the broth. Parsley is added at serving for a brighter contrast.

Build flavour in the pot

Vegetable base: Give the onion, carrot and celery 5–6 minutes to soften in the oil, stirring from time to time. This starts the soup with a tender, savoury foundation.

Garlic and herbs: Add these after the vegetables have softened and cook for just 1 minute. Keep stirring so the garlic and minced herbs warm through without burning.

Get the lentils tender

Steady simmer: Once the soup comes to a boil, lower the heat and cover the pot. Simmer for 20–30 minutes, checking occasionally and stirring so the contents cook evenly.

Doneness cue: Taste a lentil to check that it is tender before moving on. If it still feels firm, continue simmering and check again; remove the bay leaves before blending.

Blend for a chunky texture

Short pulses: Blend briefly rather than moving the immersion blender through the whole pot until smooth. A little blending thickens the broth while leaving lentils, chickpeas and vegetables visible.

Using a jug blender: Blend about 475 ml (2 cups) of soup until smooth, then stir it back in. Take care when transferring hot soup and avoid filling the blender beyond its safe capacity.

Finish with spinach and vinegar

Spinach: Stir it in near the end so the leaves wilt into the hot soup without simmering for the full cooking time. Chop larger leaves first, as directed.

Apple cider vinegar: Add it after blending and taste before adding more. It sharpens the rich broth, while salt and freshly ground pepper bring the seasoning into balance.

Serving ideas

Toppings: Parsley, red pepper flakes and vegan Parmesan are optional, so each person can finish their bowl to taste. Add the parsley just before serving for a fresh herbal note.

On the side: Serve the soup on its own or with bread for dipping. Since it already contains lentils, chickpeas and vegetables, a simple accompaniment is all it needs.

Recipe notes & tips

• Use a heavy pot large enough to hold the soup comfortably while it simmers.
• Stir occasionally during the simmer so the lentils cook evenly.
• Check the lentils for tenderness before blending; cooking time can vary.
• Blend in short pulses and stop while plenty of chunks remain.
• Season with salt, pepper and vinegar after blending, tasting as you go.
• Add the optional toppings at the table so everyone can choose their own.

Variations

• Use either lentil: Green or brown lentils both work in this soup.
• Adjust the broth: Add more vegetable broth if you prefer a looser consistency.
• Change the heat: Add red pepper flakes to taste when serving.
• Make it less rich: Use less coconut milk for a lighter-tasting broth.
• Choose a topping: Finish with vegan Parmesan or another similar vegan cheese.

Common mistakes to avoid

• Blending until smooth: This removes the intended chunky texture; use short pulses and stop while pieces remain.
• Skipping the lentil check: Lentils may need the full simmering time; taste one and continue cooking if it is still firm.
• Burning the garlic: Add it only after the vegetables soften and cook it for just 1 minute.
• Leaving in the bay leaves: Remove both leaves before blending and serving.
• Adding all the vinegar at once: Start with the stated amount, then taste and adjust if desired.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3–4 days. Reheat gently in a saucepan, stirring occasionally; add a splash of vegetable broth if the soup has thickened. The soup can also be frozen in portions and thawed before reheating.

Frequently asked questions