Lentil Soup (Plant-Based Protein, 18g Protein)

[!TIP] Canned lentils work

• No sorting, no soaking, cook time 15 min vs 45 min
• Slightly more expensive, huge time savings
• For GLP-1 low-energy days: Use canned

Why This Works

Lentils advantages:

• Plant protein: 18g per bowl without animal products
• Fiber: 12-15g per bowl (excellent for digestion, satiety)
• Inexpensive: $2-3 for entire pot (4+ meals)
• Comfort food: Soups feel substantial, warm, satisfying
• Long shelf life: Dry lentils last 1+ years in pantry

GLP-1 specific:

• One bowl = legitimate meal (18g protein)
• Soups are easy to digest (cooked thoroughly)
• Fiber = satiety = you feel satisfied with less
• Plant protein = no heavy feeling of dense meat

Base Recipe (Dry Lentils)

Ingredients (makes 4 bowls):

• 1 cup dry lentils (brown or green lentils)
• 6 cups vegetable broth (or chicken broth if not vegetarian)
• 1 onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried thyme OR fresh thyme sprigs
• 1 bay leaf
• Salt + pepper to taste
• Optional: 1 can diced tomatoes (adds flavor, acidity)

Directions:

1. Prep lentils: Rinse thoroughly, pick out any debris.
2. Sauté vegetables: Heat olive oil in pot, sauté onion + carrots + celery + garlic 5-7 min until soft.
3. Add lentils + seasonings: Add lentils, thyme, bay leaf.
4. Add broth: Pour in 6 cups broth+ can of tomatoes (if using).
5. Simmer: Bring to boil, reduce heat, simmer 35-40 min.
6. Check lentils: Should be tender but not mushy. Add salt + pepper.
7. Serve hot, remove bay leaf before serving.

Canned Lentils Shortcut (15 Min)

Ingredients:

• 2 cans (15 oz each) green/brown lentils, rinsed and drained
• 4 cups vegetable broth
• 1 onion, diced
• 2 carrots, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp thyme
• Salt + pepper

Directions:

1. Sauté onion + carrots + olive oil in pot 5 min.
2. Add garlic + thyme, cook 1 min.
3. Add broth + lentils (drained/rinsed).
4. Simmer 10-15 min to meld flavors.
5. Season to taste. Serve immediately.

Flavor Variations

Classic Tomato Lentil

• Add 1 can diced tomatoes
• 1 tsp tomato paste for depth
• Fresh basil at the end

Spicy Red Lentil Soup

• Use red lentils (thickens naturally)
• Add 1 can diced tomatoes + 1 tsp cumin + 1 tsp paprika
• Optional: Cayenne pepper to taste

Italian Style

• Add 1 can diced tomatoes
• Fresh rosemary + thyme
• Finish with grated parmesan (adds 3g protein + flavor)

Curry Lentil

• Replace thyme with curry powder (1-2 tbsp)
• Add 1 tsp turmeric + 1 tsp coriander
• Coconut milk splash (1/4 cup) adds creaminess

Serving Ideas

As meal (18g protein per bowl):

• Pure: Just soup (filling enough for GLP-1 portion)
• With side: Small crusty bread (100 cal), or croutons
• Protein boost: Add 1-2 oz shredded chicken or 1 egg boiled (adds 10g protein per egg = 28g total protein)

As side:

• Half bowl = 9g protein (great alongside main protein)
• Pair with smaller protein + veggies

Garnishes:

• Fresh herbs: Parsley, thyme, basil (adds freshness)
• Crusty bread: Dip in broth, adds substance
• Yogurt dollop: Plain Greek yogurt (adds protein + creaminess)

Meal Prep & Storage

Making ahead:

• Soups actually taste better next day (flavors meld)
• Make a big batch (double above recipe).
• Portion into 4 containers.

Freezing:

• Lentil soup freezes well (3-6 months)
• Leave slight headroom for expansion (don't fill to brim)
• Reheat from freezer in microwave 3-4 min + stir halfway.

Reheating:

• Fridge to microwave: 2-3 min
• Freezer to microwave: 3-4 min + stir
• From freezer to fridge overnight = faster reheating

Lentil Varieties

| Lentil Type | Cook Time | Texture | Best For | |-------------|-----------|---------|----------| | Brown lentils | 35-45 min | Holds shape | Soups, stews | | Green lentils | 35-40 min | Holds shape | Salads, soups | | Red lentils | 20-25 min | Softens/thickens | Thick soups, curries | | French green/Puy | 30-40 min | Texture | Salads, fancy dishes |

Recommendation:

• Brown or green lentils for most soups (texture holds up)
• Red lentils if you want thicker, creamier texture
• French green are similar to green but more expensive

Buying & Storing

Storage:

• Dry lentils: Cook for 1+ years in pantry, cool dry spot
• Canned lentils: Keep 1+ years in pantry
• Cooked lentils: 3-4 days fridge, 3-6 months frozen

Where to buy:

• Grocery store: Bulk bins or packaged
• Bulk stores (Costco): Large bags (good if you cook weekly)
• Online: Sometimes organic/imported lentils

Quality:

• Whole, unbroken lentils cook evenly (sort out debris/discolored)
• Check for expiration date (old lentils take forever to cook)

[!WARNING] Check labels on canned lentils

• Some are pre-seasoned (adds sodium, extra flavor you may not want)
• "Simple" or "plain" = just lentils in water = best flexibility
• Rinse canned lentils to remove canning brine sodium

[!NOTE] Lentils + rice = complete protein

• Lentils = plant protein but not complete (missing some amino acids)
• Rice has complementary amino acids
• Lentils + small portion rice = complete protein profile
• NOT necessary daily, but good occasionally for variety

[!BONUS] Lentils are inexpensive

• 1 lb dry lentils = $2-3
• Makes 4+ generous bowls
• Compare: 6 oz chicken = $4-5 for one meal
• Plant protein = budget friendly