In short
This has about 18 g protein per serving, with 10 g fiber and 217 calories. It makes 2 servings and takes about 25 minutes.
Ingredients
- 1 teaspoon olive oil
- 1 medium carrot, diced
- 1 stalk celery, diced
- 1/2 cup canned tomatoes
- 1 cup low-sodium chicken broth
- 1 cup cooked lentils
- 1/2 cup plain nonfat Greek yogurt, to serve
Allergens: milk. Check your broth label. Check your own labels.
Method
- Warm the oil in a pot and soften the carrot and celery for about 5 minutes.
- Add the tomatoes, broth and lentils.
- Simmer for about 15 minutes, until the vegetables are tender.
- Serve topped with the yogurt. Keep the soup in the fridge for up to 3 days.
Nutrition per serving
| Protein | Calories | Fat | Carbs | Fiber |
|---|---|---|---|---|
| 18 g | 217 kcal | 4 g | 29 g | 10 g |
An estimate, added up from USDA values for each ingredient by weight and rounded. Your brands and portions will differ. Salt, pepper and cooking losses are not counted.
A note on this recipe
This is high in fiber. If you are building fiber up slowly, try a smaller bowl first. See GLP-1 constipation and what to eat on a GLP-1.
This is a recipe, not a treatment, and it won't suit everyone. If you have kidney disease, diabetes, a food allergy or a special diet, ask your prescriber or a dietitian.
Log it in Reko
Add the 18 g of protein to your day in Reko, against a target you set yourself. The free protein estimate gives a daily range to start from.
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Questions people ask
How much protein is in lentil and vegetable soup?
About 18 g per serving, with about 217 calories and 10 g fiber. This is an estimate from USDA values, and your brands and portions will differ.
How long does lentil and vegetable soup keep?
Keep it in the fridge and use it within up to 3 days.
What allergens are in lentil and vegetable soup?
Allergens: milk. Check your broth label. Check your own labels.
More high-protein recipes
Useful tools
- USDA FoodData Central, SR Legacy: Oil, olive, salad or cooking; Carrots, raw; Celery, raw; Tomatoes, red, ripe, canned, packed in tomato juice; Soup, chicken broth, low sodium, canned; Lentils, mature seeds, cooked, boiled, without salt; Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program). Checked 2 November 2026.
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory. Am J Clin Nutr 2025;122(1):344-367.
- Cooking temperatures: FoodSafety.gov.