Chilled Red Lentil Soup with Lemon (High-Protein, 20 Minutes)
This chilled red lentil soup is the kind of summer recipe that feels almost too easy for how good it tastes. Red lentils cook fast, blend into a silky base, and this chilled red lentil soup gets better the longer it sits in the fridge. According to Healthline, lentils are one of the best plant-based protein sources available — and this recipe puts them front and centre.
It’s high-protein, budget-friendly, and perfect for meal prep — exactly the kind of recipe that belongs on High Protein Home Cooking.
According to Healthline, lentils are one of the best plant-based protein sources available.
Chilled Lemon Red Lentil Soup
Ingredients
- 1 cup red lentils rinsed
- 1 small onion diced
- 2 cloves garlic minced
- 1 tbsp olive oil
- ½ tsp turmeric
- ½ tsp smoked paprika
- 4 cups water or broth
- 1-2 lemons juiced
- ½ tsp salt
- Black pepper
Instructions
- Heat olive oil in a pot over medium. Add onion and cook 3-4 minutes until softened. Add garlic and cook 30 seconds.
- Stir in turmeric, smoked paprika, salt, and pepper. Let bloom for 20-30 seconds.
- Add lentils and 4 cups water or broth. Bring to a boil, then reduce to a simmer.
- Simmer 10-12 minutes until lentils are very soft and falling apart.
- Use an immersion blender to puree until smooth.
- Let cool to room temperature, then refrigerate at least 1 hour.
- Stir in lemon juice after chilling so the flavour stays bright and fresh.
- Top with yogurt, chili flakes, herbs, and a drizzle of olive oil.
Notes
Too thick: Whisk in cold water or broth 1-2 tbsp at a time.
Extra summery: Add diced cucumber + fresh mint on top.
Meal prep: Keeps 4-5 days in the fridge.
Make it vegan: Use olive oil + plant-based yogurt or skip the yogurt entirely.
Macros per serving: 18g protein | 5g fat | 32g carbs | 240 calories
Serving Ideas for Chilled Red Lentil Soup
This chilled red lentil soup works as a cold starter before grilled fish, alongside warm pita, as a high-protein lunch with a green salad, or poured into jars for grab-and-go meal prep.
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