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High protein red lentil soup with chicken sausage, spinach, and a swirl of Greek yogurt in a terracotta bowl
Midlife Plate Editorial Team

High-Protein Lentil Soup

A one-pot red lentil soup with browned chicken sausage, vegetables, spinach, lemon, and a Greek yogurt swirl. About 38 grams of protein and 10 grams of fiber per bowl, with an easy tofu option.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 bowls
Course: Dinner, Soup
Cuisine: American, Mediterranean
Calories: 464
Ingredients Method Notes

Ingredients
  

  • 1 tbsp olive oil
  • 12 oz fully cooked chicken sausage sliced into coins (lower sodium if possible)
  • 1 medium yellow onion diced
  • 2 medium carrots diced
  • 2 ribs celery diced
  • 4 cloves garlic minced
  • 2 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp smoked paprika
  • 2 cups red lentils rinsed
  • 1 can (14.5 oz) crushed tomatoes
  • 6 cups low-sodium chicken broth or vegetable broth
  • 4 cups baby spinach
  • 2 tbsp lemon juice
  • 1/4 tsp fine salt plus more to taste
  • 3/4 cup plain nonfat Greek yogurt for serving

Method
 

  1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the sausage coins and cook for 4 to 5 minutes, until browned. Move to a plate.
  2. Reduce the heat to medium. Add the onion, carrots, and celery and cook for 6 minutes, stirring, until softened.
  3. Stir in the garlic, cumin, turmeric, and smoked paprika and cook for 1 minute, until fragrant.
  4. Add the rinsed lentils, crushed tomatoes, and broth. Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 18 to 22 minutes, stirring often near the end, until the lentils are soft and the soup is thick.
  5. Return the sausage to the pot. Stir in the spinach until wilted, then add the lemon juice. Taste and season with salt and pepper. Thin with a splash of broth if needed.
  6. Ladle into bowls and top each with about 2 tablespoons of Greek yogurt.

Notes

Vegetarian: Replace the sausage with 14 oz firm tofu, pressed, cubed, and browned, and use vegetable broth (about 32 g protein per bowl). For vegan, also use unsweetened soy yogurt.
Storage: Refrigerate up to 4 days. Freeze without the yogurt for up to 3 months. Reheat to a full simmer, adding water as the lentils thicken.
Slow cooker: Brown the sausage, then cook everything except spinach, lemon, and yogurt on low 6 to 7 hours.
Nutrition is calculated from USDA FoodData Central and will vary by brand, especially the sausage.
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