This soup is one of those simple recipes that surprises. The tomato base provides balanced acidity and freshness, while the red lentils take center stage nutritionally, guaranteeing plant-based protein, fiber, and satiety. The vegetables add body and natural sweetness, and the spices finish with warmth and aroma. The result is a creamy, functional soup, perfect for busy days, light dinners, or even as a pre-preparation meal for the week.

Protein Soup with Tomato and Red Lentils

Yields: 2 servings | Total preparation time: 30 minutes

Ingredients:

Base:

• 1 chopped onion
• 4 cloves garlic, minced
• ½ teaspoon of olive oil
• 1 small chopped zucchini
• 4 large chopped tomatoes
• 2 cups of tomato puree
• 3 small carrots, thinly sliced
• 2,5 cups of vegetable broth
• ⅓ cup of red lentils 

Spices:

• 2 teaspoons garlic powder
• 1 teaspoon paprika
• ¼ teaspoon of turmeric
• 5 fresh basil leaves
• Black pepper to taste
  

Preparation:

1️⃣ Heat the olive oil in a medium saucepan and sauté the onion and garlic for about 4-5 minutes, until softened and translucent.

2️⃣ Add tomato, zucchini and carrot and sauté for 8-10 minutes.

3️⃣ Add vegetable broth, tomato puree, and lentils. Bring to a boil, then simmer over low heat for about 20 minutes, until the lentils and carrots are tender.

4️⃣ Transfer to a blender, add basil and spices, and blend until creamy. Adjust salt and pepper.

5️⃣ Serve hot with crusty bread, pesto sauce, or fresh basil leaves.

Chef's tips:

🔸 Ripe tomatoes greatly enhance the flavor and reduce the need for extra acidity.

🔸 Cutting the carrot very thinly speeds up the cooking process and ensures a smoother texture.

🔸 For extra creaminess, add 1 tablespoon of soaked cashew nuts while blending.

🔸 If you want to increase the protein content even more, finish with grilled tofu cubes or pumpkin seeds.

🔸 The soup keeps well for up to 3 days in the refrigerator and also freezes perfectly.

Nutritional information (per serving):

Calories: 180 kcal | Carbohydrates: 32 g | Protein: 9 g | Fat: 2,5 g | Fiber: 9 g | Iron: 2,5 mg

This information is provided as a courtesy and is an estimate only. Several factors, such as product types or brands purchased, may alter the nutritional information in any recipe.