Go Back
High-Protein Lentil Soup: The Ultimate Meal Prep Guide
Stephanie Moore

High-Protein Lentil and Chickpea Soup

A robust and nutrient-dense soup that perfectly blends the plant-based protein of green lentils with the complex carbohydrates of chickpeas. Finished with creamy coconut milk and fresh herbs, this soup offers a velvety texture and deep, earthy flavors. It is a macro-balanced, heart-healthy meal that is perfect for meal prep, keeps you satiated for hours, and stores beautifully for busy work weeks.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 3 carrots, diced
  • 3 stalks celery, diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried sage
  • 6 cups vegetable broth
  • 1 can fire-roasted tomatoes
  • 1.5 cups dry green lentils, rinsed
  • 2 bay leaves
  • 1 can (15oz) chickpeas, drained and rinsed
  • 1/2 cup canned coconut milk
  • 2 cups fresh spinach
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste

Method
 

  1. Heat olive oil in a large heavy-bottomed pot over medium heat.
  2. Add onion, carrots, and celery and sauté for about 8 minutes until softened.
  3. Stir in the garlic, oregano, thyme, and sage, and cook for 1-2 minutes until fragrant.
  4. Pour in the vegetable broth, fire-roasted tomatoes, and rinsed lentils.
  5. Add the bay leaves and bring the mixture to a simmer.
  6. Cook until lentils are tender, then stir in the chickpeas and coconut milk.
  7. Remove from heat, stir in fresh spinach until wilted, and add apple cider vinegar to finish.

Notes

Store in an airtight container in the refrigerator for up to 5 days. This soup is freezer-friendly for up to 3 months. For slow cooker preparation, sauté aromatics first then cook on low for 6-8 hours or high for 3-4 hours.