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High Protein Mediterranean Lentil Soup

Mediterranean Lentil Soup

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High Protein Mediterranean Lentil Soup Posted on May 31, 2026 by: Betty Thompson MAIN DISH There are certain meals that feel like a warm hug after a long day, and this high protein Mediterranean lentil soup is exactly that. I remember the first time I made it on a chilly Tuesday evening.

  • Total Time: 40 min
  • Yield: 4 servings 1x

Ingredients

Scale

1 cup lentils, green or brown
1 tablespoon olive oil
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
4 cups vegetable broth
1 can diced tomatoes, 14 oz
2 cups spinach or kale
Salt and pepper, to taste
Lemon wedges, for serving

Instructions

1-Rinse the lentils under cold water and: Rinse the lentils under cold water and set aside.
2-In a large pot, heat olive oil: In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery; sautรฉ until softened, about 5 minutes.
3-Add garlic, cumin, and smoked paprika: Add garlic, cumin, and smoked paprika; cook for another minute.
4-Stir in the lentils, vegetable broth, and: Stir in the lentils, vegetable broth, and diced tomatoes. Bring to a boil.
5-Reduce heat and let simmer for about: Reduce heat and let simmer for about 25-30 minutes, or until lentils are tender.
6-Add spinach or kale and cook until: Add spinach or kale and cook until wilted.
7-Season with salt and pepper to taste: Season with salt and pepper to taste.
8-Serve hot with lemon wedges on the: Serve hot with lemon wedges on the side.

Last Step:

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  • Prep Time: 10 min
  • Cook Time: 30 min
  • Method: Simmering

Nutrition

  • Serving Size: 1 bowl
  • Calories: 315
  • Sugar: 5g
  • Sodium: 300mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Carbohydrates: 52g
  • Fiber: 16g
  • Protein: 18g
  • Cholesterol: 0mg