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High Protein Lentil Soup Recipe

This high protein lentil soup is the ultimate cozy weather meal. Filled with warm spices and packed with vegetables, protein, and fiber, it’s a balanced meal the whole family will enjoy! In Traditional Chinese Medicine (TCM), foods are classified based on their energetic properties, tastes, and effects on the body. Lentils, being a nutritious legume, have many benefits.

Here are some potential benefits of lentils from a TCM perspective:

Energetic Properties:

  • Neutral Nature: Lentils are generally considered to have a neutral nature in TCM. Neutral foods are believed to have a harmonizing effect on the body, neither too warming nor too cooling.
  • Sweet Flavor: The sweet flavor of lentils is associated with the Earth element in TCM. Sweet flavors are believed to nourish the Spleen and Stomach.

TCM Benefits:

  • Spleen and Stomach Nourishment: Lentils are thought to tonify the Spleen and Stomach. In TCM, the Spleen and Stomach are vital for digestion and nutrient absorption.
  • Qi Tonification: As a source of plant-based protein and complex carbohydrates, lentils are believed to tonify Qi (vital energy). Adequate Qi is essential for overall vitality and proper organ function.
  • Blood Nourishment: Lentils contain iron, which is important for blood production. TCM associates foods with iron content to nourishing and tonifying the Blood.
  • Moistening Dryness: Lentils are considered moistening, potentially benefiting individuals with signs of Yin deficiency or dryness in the body.
  • Harmonizing the Middle Jiao: Lentils’ nourishing properties may contribute to the harmonious functioning of the Middle Jiao, which includes the Spleen and Stomach in TCM.
  • Detoxification: Lentils are rich in fiber, which may aid in detoxification by promoting bowel regularity and helping the body eliminate waste.

Servings: 6 

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes


  • 2 tablespoon olive oil
  • 1 medium yellow onion diced
  • 2 medium celery stalks diced
  • 2 medium carrots diced
  • 4 garlic cloves pressed
  • 1.5 cups dry red lentils
  • 4 cups chicken bone broth * or vegetable or chicken broth
  • 1 teaspoon ground cumin
  • ½ cup low sodium tomato sauce
  • 1 cup water
  • 3 cups chopped curly kale leaves or spinach
  • salt and black pepper to taste


  1. In a large pot over medium heat, add olive oil. Once oil is hot add onion, carrots and celery and saute until soft (about 5 minutes). Add in your pressed garlic and saute for another minute (until fragrant).
  2. Add in your Bone Broth, lentils and cumin, cover, lower heat and bring to a simmer for about 25 minutes.
  3. After 25 minutes, add in your tomato sauce, additional water and greens and season with salt and pepper if desired!


Calories: 259kcal | Carbohydrates: 34g | Protein: 19g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 196mg | Potassium: 716mg | Fiber: 16g | Sugar: 4g | Vitamin A: 6860IU | Vitamin C: 38mg | Calcium: 133mg | Iron: 5mg

Recipe by Nourished by Nic

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