High-Protein Lentil Soup
A thick, warming bowl of lentil soup with vegetables and herbs. Naturally high in protein and fibre, gentle on the stomach, and deeply comforting.
Why this works on GLP-1
Lentils are a quiet powerhouse: naturally high in both protein and fibre, they make a soup that is genuinely filling rather than just warming. On GLP-1 medication that pairing is ideal, since appetite is lower, so the protein helps protect lean muscle during weight loss while the fibre supports fullness and steady digestion.
A soup is also gentle and easy to eat on days when appetite is low or the stomach feels delicate, which can happen on GLP-1 medication. Stirring in a spoon of Greek yoghurt at the end adds creaminess and a little extra protein, and the whole pot reheats and freezes beautifully.
per serving
per serving
single serving
Ingredients · makes 1 large bowl
- Red lentils, dryRinsed 80 g
- Vegetable or chicken stockLow-salt 500 ml
- Onion, carrot, celeryFinely chopped · a classic soffritto base 150 g total
- GarlicMinced 1 clove
- Chopped tomatoesTinned 100 g
- SpicesCumin, paprika, a pinch of chilli, bay leaf 1 to 2 tsp
- Avocado oilFor frying the base · high smoke point 1 tsp
- To finish, optionalA spoon of Greek yoghurt, lemon, fresh coriander or parsley to taste
- To boost protein, optionalStir in cooked chicken, or a handful of chickpeas to taste
Method
Soften the base. Heat 1 tsp of avocado oil in a pot over medium heat. Add the onion, carrot, and celery and cook for 5 to 6 minutes, until softened. Stir in the garlic and spices and cook for another minute until fragrant.
Add lentils and liquid. Add the rinsed lentils, chopped tomatoes, stock, and bay leaf. Stir well and bring to a gentle boil.
Simmer. Lower the heat and simmer for 20 to 25 minutes, stirring now and then, until the lentils are soft and the soup has thickened. Add a splash more stock or water if it gets too thick.
Blend, if you like. Leave it chunky, or blend part or all of it for a smoother texture. Remove the bay leaf first.
Finish and serve. Season, add a squeeze of lemon, and swirl in a spoon of Greek yoghurt for creaminess and extra protein. Scatter over herbs and eat slowly to gauge fullness on a reduced appetite.
Approximate nutrition per serving
Makes one large bowl. Lentils provide the protein and a large amount of fibre. Stirring in cooked chicken or chickpeas pushes the protein to around 30 to 35 g. Figures vary with the lentils and stock.
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