June 5


High-Protein Lentil Tomato Soup

This is one of my favorite soups that I like to make when I'm looking for a quick and easy lunch.

Packed with nutrients and flavor, it's also budget friendly and ideal for meal prep. Let's dive in! 


*8-10 Servings

  • 2 onions
  • 1 celery stick
  • 4 garlic cloves
  • 2 carrots
  • 2.5 cups dry lentils (soak for 2 hours)
  • 3 cups vegetable stock
  • 2 cans (~400ml each) chopped tomatoes
  • 2 Tbsp tomato paste
  • 1 tsp dry oregano
  • 2 Bay leaves
  • 0.5 tsp salt
  • A pinch of black pepper
  • Chopped herbs - parsley or coriander (optional)
  • Fresh or frozen spinach (optional)


  1. Add some water, chopped onions and celery to the pan and saute for 5-8 minutes. You can also use some olive oil instead of water, if you prefer. 
  2. When onions and celery are soft, add garlic and carrot, then cook for a few minutes.
  3. Rinse dry lentils, add them together with oregano, bay leaves and vegetable stock to the pot with vegetables. 
  4. After 10 minutes cooking when lentils start to become soft, stir in chopped tomato and tomato paste.
  5. Depending on your stock, you might add some salt and pepper to taste and leave the soup to simmer for another 5-10 minutes or until the lentils are thoroughly cooked.
  6. Stir in chopped spinach and herbs just before serving.

The above ingredients are calculated for a big pot, but feel free to double the ingredients, portion and freeze the leftovers. Be mindful not to add greens to the whole batch as well. 

After defrosting and reheating the soup stir in fresh greens and wait for a few minutes before serving until the spinach is wilted.

*This recipe was adapted from the book "The Detox Health-Plan Cookbook" by Maggie Pannell. This book was my inspiration when I started my journey towards eating healthy and unprocessed food. Although it's not a vegan cookbook, most of the recipes are fully plant-based.

Enjoy this recipe and if you know someone else who would like this soup, please share it with them. Have fun!

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Hi! My name is Anna. My love for nutrition led me to become a Nutrition Therapist and Nutrition Coach which is now my life work. My vegan journey began 5 years ago after struggling with digestion, hormonal, and skin issues for most of my life. This led to a complete change in my health and fitness. Now, helping busy vegan professionals simplify fitness and thrive in their lives while enjoying the process is my passion. :)


high protein, lentils, side dishes, tomato soup

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