Description
This hearty High Protein Soup by Arman Liew is packed with lentils, barley, and tender vegetables simmered in a rich, flavorful broth. With over 35 grams of protein per serving, it’s perfect for meal prep and makes a nourishing, filling main course.
Ingredients
- 1/4 cup olive oil
- 1 medium onion, chopped
- 1 large carrot, chopped
- 2 stalks celery, cubed
- 1 large potato, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup tomato juice
- 1 cup water
- 1 teaspoon salt
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon pepper
- 1/2 teaspoon chili pepper (optional)
- 1/2 cup barley
- 1 2/3 cups lentils or legumes of choice
- 1 cup baby spinach
Instructions
1. In a large pot or Dutch oven, heat olive oil over medium-high heat. Add onion, carrots, and celery. Sauté until translucent, about 5 minutes.
2. Add garlic and potatoes. Cook for another 2–3 minutes, stirring occasionally.
3. Pour in vegetable broth, tomato juice, and water. Bring to a simmer.
4. Add salt, paprika, cumin, pepper, chili powder (if using), barley, and lentils. Stir to combine.
5. Simmer for 30 minutes, or until lentils and potatoes are fully cooked and tender.
6. Add baby spinach and stir until wilted. Remove from heat.
7. Serve warm, optionally topped with fresh herbs or a drizzle of olive oil.
Notes
TO STORE: Let soup cool completely, then refrigerate in an airtight container for up to 1 week.
TO FREEZE: Store cooled soup in a freezer-safe container and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
TO REHEAT: Warm soup gently on the stove over low-medium heat, adding a splash of water or stock as needed to loosen the consistency.
This soup is ideal for meal prep and makes a balanced, high-protein lunch or dinner.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 353
- Sugar: 8g
- Sodium: 1574mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 47g
- Fiber: 14g
- Protein: 35g
- Cholesterol: 0mg