Double-Protein Lentil & Greek Yogurt Soup
High-protein lentil soup with Greek yogurt — 38g protein per serving. Easy meal prep recipe packed with fiber and anti-inflammatory spices.
Ingredients
- 2 tbsp extra-virgin olive oil
- 2 medium yellow onions, finely diced
- 3 large carrots, cut into ¼-inch rounds
- 3 celery stalks, thinly sliced
- 4 cloves garlic, minced
- 1½ cups dry brown or green lentils, rinsed
- 6 cups low-sodium vegetable or chicken broth
- 1 can (14.5 oz) diced tomatoes with juices
- 2 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp red pepper flakes
- 2 bay leaves
- 1 cup fresh spinach, roughly chopped
- ¾ cup plain nonfat Greek yogurt
- 1 tbsp fresh lemon juice
- Sea salt and black pepper to taste
- Fresh parsley or cilantro for garnish
Instructions
- 1
Heat olive oil in a large heavy-bottomed pot over medium-high heat until shimmering, about 2 minutes.
- 2
Add the diced onions, carrots, and celery to the pot and sauté, stirring occasionally, until the vegetables soften and the onions turn translucent, approximately 8 minutes.
- 3
Stir in the minced garlic and cook for another 90 seconds until fragrant, being careful not to let it brown.
- 4
Add the cumin, smoked paprika, and red pepper flakes, stirring constantly for 30 seconds to toast the spices and release their oils.
- 5
Pour in the rinsed lentils, broth, diced tomatoes with their liquid, and bay leaves, then bring everything to a rolling boil.
- 6
Reduce the heat to medium-low and simmer uncovered for 25-30 minutes, stirring occasionally, until the lentils are tender but still hold their shape.
- 7
Fold in the fresh spinach and cook for 2 more minutes until completely wilted.
- 8
Remove from heat and discard the bay leaves, then season generously with sea salt and black pepper to your taste.
- 9
In a small bowl, whisk together the Greek yogurt and fresh lemon juice until smooth and pourable.
- 10
Ladle the soup into bowls and top each serving with a generous dollop of the Greek yogurt mixture, then scatter fresh parsley or cilantro over the top.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain nonfat Greek yogurt | Plain 2% Greek yogurt or Icelandic-style skyr | Boosts fat content for better satiety and creamier texture while maintaining high protein |
| Brown or green lentils | Red lentils (use 1¼ cups, reduce simmer to 18-20 minutes) | Red lentils cook faster and create a naturally creamier texture without added dairy |
| Vegetable or chicken broth | Bone broth or collagen peptide-enriched broth | Adds additional collagen protein (5-10g per cup) plus gut-healing amino acids |
| Fresh spinach | Frozen spinach (thawed and drained) or chopped kale | Frozen spinach is just as nutritious, more convenient for meal prep, and kale adds more iron |
| Sea salt and pepper only | Add 1 tsp ground coriander and ½ tsp dried oregano with the spices | Enhances savory depth and adds anti-inflammatory compounds without extra calories |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 328 |
| Total Fat | 6g |
| Saturated Fat | 1g |
| Cholesterol | 2mg |
| Sodium | 625mg |
| Carbohydrates | 41g |
| Fiber | 12g |
| Sugar | 8g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
