Savory Lentil Quinoa Soup (High Protein & High Fiber)

There are some recipes you make once, and others that become part of your weekly routine. This savory lentil quinoa soup has earned a permanent place in mine. It’s hearty, comforting, packed with wholesome ingredients, and easy to make, making it one of my favorite meals for lunch, dinner, or even breakfast.

As I’ve focused more on strength training, building muscle, and eating more protein, I’ve been looking for meals that are both satisfying and nutritious. This soup checks all the boxes. Green lentils, quinoa, vegetables, herbs, and flavorful toppings come together in a meal that’s rich in fiber, provides plant-based protein, and reheats beautifully throughout the week. If you’re looking for more protein-rich meal ideas, take a look at my article on the best high-protein foods for muscle growth and recovery.

One of the things I love most about this recipe is how easy it is to customize. Sometimes I’ll enjoy it just as it is, and other times I’ll add a dollop of Greek yogurt, roasted nori, nutritional yeast, or a squeeze of fresh lemon juice. Every bowl feels a little different, but it’s always delicious and nourishing, and it’s one of the simplest meals I make.

Beyond protein and fiber, green lentils are packed with important nutrients, including iron, folate, magnesium, and potassium. They’re also naturally low in fat and contain no cholesterol. Research suggests that regularly eating legumes like lentils as part of a balanced diet may support heart health, help maintain healthy cholesterol levels, and promote more stable blood sugar levels thanks to their high fiber content.

Why I Love Green Lentils

I love this green lentil quinoa soup any time of year—even on a warm day. It may sound a little unusual, but with all of my favorite toppings, it feels like comfort food. Creamy Greek yogurt, savory nutritional yeast, roasted nori, and a spoonful of garlic spread transform a simple bowl of soup into something that’s rich, satisfying, and full of flavor.

Some mornings, I get tired of rotating between oatmeal, eggs, or tempeh for breakfast. That’s when this soup takes center stage. I love starting the day with something savory, especially alongside a steaming mug of pistachio coffee. It’s comforting, filling, and gives me lasting energy without weighing me down.

Green lentils are one of my favorite pantry staples because they’re affordable, easy to cook, and naturally rich in plant-based protein and fiber. I use green lentils because they hold their shape during cooking, giving this soup a hearty, rustic texture. While lentils aren’t considered a complete protein on their own, pairing them with quinoa creates a broader amino acid profile while adding even more protein and fiber. Together, they make this a nourishing meal that’s perfect for breakfast, lunch, dinner, or meal prep.

If I want even more protein after a strength workout, I’ll enjoy the soup with tofu, chicken, or simply add a generous dollop of Greek yogurt or half an avocado. Another reason I always keep green lentils in my pantry is their versatility. Beyond soup, they’re delicious in salads, grain bowls, stuffed vegetables, and side dishes. One bag of green lentils can become several different meals throughout the week, making it one of the most nutritious and economical ingredients I keep on hand.

How to Make My Favorite Savory Lentil Quinoa Soup

Servings: 5 generous bowls (or 6 medium servings)

Ingredients You’ll Need

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 large carrots, sliced or diced
• 3 garlic cloves, minced
• 1 cup dry green lentils, rinsed
• ½ cup dry quinoa, rinsed
• 3 cups chicken broth
• 2 cups vegetable broth
• Herbs of Provence
• 1 tsp Italian seasoning (or 1 tsp dried thyme)
• ½ tsp ground cumin
• ¼ tsp smoked paprika
• ½ tsp freshly ground black pepper
• 1 bay leaf (optional)
• 1 Kombu strip
• Salt, to taste

Recipe Tip: To make this soup vegetarian, substitute the chicken broth with an additional 3 cups of vegetable broth.

How to Make Savory Lentil Quinoa Soup

1. Heat the olive oil in a Dutch oven or large soup pot over medium heat.
2. Add the onion and carrots. Sauté for 5–7 minutes, until the onions become translucent and the carrots begin to soften.
3. Add the garlic and cook for about 30 seconds, stirring constantly.
4. Stir in the rinsed lentils.
5. Pour in the chicken broth and vegetable broth, scraping up any browned bits from the bottom of the pot.
6. Stir in:
   • Italian seasoning
   • Herbs of Provence
   • Ground cumin
   • Smoked paprika
   • Black pepper
   • Bay leaf 
   • Kombu strip 
7. Bring to a boil.
8. Reduce the heat to a gentle simmer, cover with the lid slightly cracked, and cook for 30 minutes.
9. Stir in the rinsed quinoa.
10. Continue simmering for 15–20 minutes, or until the lentils, quinoa, and carrots are tender.
11. Remove the bay leaf and the Kombu strip
12. Taste and season with salt and additional pepper as needed. If the soup becomes thicker than you’d like, stir in a little extra broth or water.

My Favorite Toppings

Add these to each bowl just before serving:

• 1–2 tsp Bragg Nutritional Yeast – Roasted Garlic is my favorite
• 1–2 tsp Majestic Garlic Delicious Creamy Garlic (raw vegan garlic spread)
• A squeeze of fresh lemon or lime juice
• A dollop of plain Greek yogurt (adds creaminess and extra protein)
• Optional: chopped fresh cilantro
• Freshly ground black pepper

Serving Tip

One of my favorite ways to finish this soup is to mix plain Fage nonfat Greek yogurt with a spoonful of Majestic Garlic Delicious Creamy Garlic, a sprinkle of Bragg Nutritional Yeast, and a squeeze of fresh lemon or lime juice. I add a generous dollop to each bowl just before serving, then finish it with fresh cilantro and a little black pepper. The creamy topping melts slightly into the warm soup, adding extra protein along with a rich, savory flavor. Serve with some warm bread.

Notes

• The cumin and smoked paprika give the soup a warm, savory flavor with just a hint of smokiness.
• The finishing toppings create layers of umami, brightness, and creaminess that make the soup taste even better.
• This soup tastes even better the next day as the flavors continue to develop.
• It reheats beautifully for breakfast, lunch, or dinner.
• If you want a thinner soup when reheating, simply add a splash of broth or water.

Why This Soup Has Earned a Permanent Spot in My Kitchen

There are recipes I make once and forget about, and then there are recipes like this one that become part of my regular routine. This soup checks so many boxes for me. It’s easy to make, affordable, full of whole-food ingredients, and it reheats beautifully throughout the week. I love that I can enjoy it for lunch, dinner, or even breakfast when I’m craving something savory instead of oatmeal or eggs.

Since focusing more on strength training and increasing my protein intake, I’ve been looking for meals that are satisfying without feeling heavy. This soup has become one of those recipes. The combination of green lentils, quinoa, vegetables, and flavorful toppings makes every bowl feel comforting while still supporting my nutrition goals. It’s proof that healthy food doesn’t have to be complicated—or boring.

Tips for Easier Digestion

If you don’t eat beans or lentils very often, it’s normal for your digestive system to need a little time to adjust. Lentils are naturally high in fiber, which is one of the reasons they’re so filling and nutritious, but a sudden increase in fiber can sometimes lead to bloating or gas.

Here are a few simple tips that may help:

• Rinse dried lentils well before cooking to remove dust and debris.
• Start with a smaller serving if you’re new to eating lentils regularly.
• Drink plenty of water throughout the day, since fiber works best when you’re well hydrated.
• Regularly including beans and lentils in your diet may help your digestive system adapt over time.
• If you’re especially sensitive, try pairing lentils with digestive-friendly herbs and spices such as cumin, ginger, or fennel. This recipe already includes cumin, which adds flavor and has traditionally been used to support digestion.

Most people find that as they eat legumes more regularly, their bodies become more accustomed to digesting them.

Estimated Nutrition (Per Serving)

Based on 5 generous servings of the soup only. Nutrition values are estimates and do not include optional toppings or accompaniments.

Calories: 275–310

Protein: 13–15 g

Carbohydrates: 42–46 g

Dietary Fiber: 11–13 g

Total Fat: 5–7 g

Saturated Fat: Less than 1 g

Sugars: 5–7 g (naturally occurring)

Sodium: 650–900 mg

Iron: Excellent source

Folate: Excellent source

Potassium: Good source

If you’re a soup lover like I am, you might also enjoy my Kale, Potato & Sausage Soup Recipe, another hearty meal that’s perfect for cooler days.