High-Protein Vegan Spiced Lentil Soup with Gluten-Free Croutons
Why You’ll Love This High-Protein Spiced Lentil Soup
This spiced lentil soup is bold, warming, and packed with plant-based protein. Red lentils and cannellini beans create a creamy, satisfying base, while cumin, coriander, turmeric, and Calabrian chili add depth and gentle heat.
It’s naturally gluten-free, easy to make, and topped with quick pan-toasted gluten-free croutons for the perfect crunch.
✔ High in protein
✔ Naturally gluten-free
✔ One-pot and meal-prep friendly
✔ Cozy but nourishing
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Ingredients for Spiced Lentil Soup
This high-protein spiced lentil soup is made with warming spices, creamy lentils, and simple pantry staples.
2 tablespoons avocado oil
1 medium yellow onion, finely chopped
3 cloves garlic, minced
1-inch piece fresh ginger, grated
1 tsp ground cumin, 1 tsp ground coriander, 1 tsp chili powder
1 tsp turmeric, 1/2-tsp Calabrian chili (to taste)
1 large tomato, diced
4 small–medium carrots, chopped
2 cups red lentils, rinsed
8 cups water
Salt, to taste
1 can cannellini beans, drained and rinsed
2 tablespoons nutritional yeast
How to Make Quick Gluten-Free Croutons (Using Store-Bought Bread)
Tear gluten-free bread into rustic, bite-sized pieces.
Heat a drizzle of extra-virgin olive oil in a skillet over medium heat.
Add the torn bread and toss with a pinch of salt.
Toast, stirring occasionally, until golden and crisp on the edges.
Remove from heat and let cool slightly they’ll crisp up even more as they sit.
If you frequent the Union Square Farmer’s market I highly recommend that you try Knead Love Bakery. I love their olive gluten-free sourdough bread!
How to Make Spiced Lentil Soup (Step-by-Step)
Sauté the aromatics. Heat avocado oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and ginger and cook for 30 seconds, until fragrant.
Add the spices. Stir in the cumin, coriander, chili powder, turmeric, and Calabrian chili. Mix well so the spices coat the aromatics.
Add the vegetables. Stir in the diced tomato and carrots. Cook for 3–4 minutes to soften slightly.
Simmer the lentils. Add the rinsed red lentils and water. Bring to a boil, then reduce heat and simmer for 20–25 minutes, until the lentils are soft and the soup thickens.
5. Boost the protein. Stir in the cannellini beans, salt to taste, and nutritional yeast. Simmer for another 5 minutes.
6. Blend. For a creamier texture, partially blend with an immersion blender, leaving some texture.
7. Serve. Ladle into bowls and top with coconut yogurt swirls, a pinch of sumac, and crispy gluten-free croutons. Add fresh mint if desired.
3 Ways to Sneak More Plant-Based Protein into Soup
Even a hearty lentil soup can get an extra protein punch with a few simple tweaks. Here are three easy ways to sneak in more plant-based protein:
Add more beans or legumes.
Toss in chickpeas, black beans, or extra cannellini beans. They cook quickly and blend seamlessly into soups.Stir in cooked grains.
Quinoa, farro, or bulgur add texture and plant-based protein. For a gluten-free option, stick with quinoa or rice.Sprinkle nutritional boosters at the end.
Nutritional yeast, hemp seeds, or a spoonful of almond butter can enrich flavor and protein without altering the texture much.
These small additions let you sneak extra protein into your soup while keeping it fully plant-based and satisfying.
If you make our High-Protein Vegan Spiced Lentil Soup with Gluten-Free Croutons, love for you to leave a comment or share a rating! I always enjoy reading your thoughts. Don’t forget to share your creations on Instagram, TikTok, or Pinterest using #victoriasearthkitchen—I can’t get enough of seeing your beautiful dishes come to life. If you love this recipe, be sure to check out some of my other favorite vegetable-forward dishes on the blog for more inspiration.
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High-Protein Vegan Spiced Lentil Soup with Gluten-Free Croutons
High-Protein Vegan Spiced Lentil Soup Recipe, naturally gluten-free, packed with plant-based protein, and topped with coconut yogurt, sumac, and crispy gluten-free croutons.
Ingredients
Instructions
- Sauté the aromatics. Heat avocado oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and ginger and cook for 30 seconds, until fragrant.
- Add the spices. Stir in the cumin, coriander, chili powder, turmeric, and Calabrian chili. Mix well so the spices coat the aromatics.
- Add the vegetables. Stir in the diced tomato and carrots. Cook for 3–4 minutes to soften slightly.
- Add the lentils and bay leaves. Stir in the rinsed red lentils, water, and bay leaves. Bring to a boil, then reduce heat and simmer for 20–25 minutes, until the lentils are soft and the soup thickens.
- Boost the protein. Stir in the cannellini beans, salt to taste, and nutritional yeast. Simmer for another 5 minutes.
- Blend. For a creamier texture, partially blend with an immersion blender, leaving some texture.
- Serve. Ladle into bowls and top with coconut yogurt swirls, a pinch of sumac, and crispy gluten-free croutons. Add fresh mint if desired.
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