Guide · Oct 22, 2026
20-Minute Lentil and Veggie Soup
Cooked lentils, carrots, onion and greens simmered in broth and finished with lemon. One pot, twenty minutes, four bowls, and it reheats well all week.
Last updated
Short answer: Soften a diced onion and two carrots in olive oil, add 2 cups cooked lentils and 4 cups broth, simmer 10 minutes, then wilt in some kale and finish with lemon. Twenty minutes, four bowls.
A pot of soup on Sunday covers four lunches. Lentils bring both protein and fiber, about 10 grams of protein and 9 of fiber per bowl, and using cooked or canned lentils keeps the whole thing to twenty minutes. It's the fourth recipe from our 5 high-protein meals to break your fast.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Canned or cooked lentils
One 15-ounce can of lentils, rinsed and drained, gives you about 1 1/2 cups; add a little more broth if you use one can. Cooking dry lentils yourself? Brown or green lentils hold their shape best for soup.
Want more protein?
Serve a bowl with a hard-boiled egg or a side of Greek yogurt, or stir shredded rotisserie chicken into the pot at the end.
Nutrition estimate
One bowl comes out to about 183 calories, 10 g protein, 4 g fat, 28 g carbohydrate, 9 g fiber and 6 g sugar, with about 740 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Salt added to taste isn't counted. The sodium figure uses regular vegetable broth, so low-sodium broth brings it down considerably. Brands vary, especially for broth, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC ID 171413); Onions, raw (FDC ID 170000); Carrots, raw (FDC ID 170393); Garlic, raw (FDC ID 169230); Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421); Soup, vegetable broth, ready to serve (FDC ID 171583); Kale, raw (FDC ID 168421); Lemon juice, raw (FDC ID 167747). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- USDA Food Safety and Inspection Service. Leftovers and Food Safety. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: a bowl of lentil and vegetable soup, an AI-generated image made for PingDiet.
Swaps and substitutions
- Spinach wilts faster than kale; stir it in right at the end.
- Add a can of diced tomatoes with the broth for a tomato-lentil version.
- Stir in a teaspoon of cumin with the garlic for a warmer flavor.
20-Minute Lentil and Veggie Soup
Cooked lentils, carrots, onion and greens simmered in broth and finished with lemon. One pot, twenty minutes, four bowls, and it reheats well all week.
By Michael Gonzales
- Prep
- 5 min
- Cook
- 15 min
- Total
- 20 min
- Makes
- 4 bowls
Ingredients
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- 2 cups cooked lentils, or one 15-oz can, rinsed
- 4 cups low-sodium vegetable broth
- 2 cups kale, or spinach, chopped
- 1 tbsp lemon juice
- salt
- black pepper
Method
- Heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook, stirring now and then, for 4 to 5 minutes, until the onion softens.
- Add the garlic and cook for 30 seconds, until it smells fragrant.
- Add the lentils and broth, bring to a boil, then lower the heat and simmer for 8 to 10 minutes, until the carrots are tender.
- Stir in the kale and cook for 1 to 2 minutes, until it wilts.
- Take the pot off the heat, stir in the lemon juice, and season with salt and pepper to taste.
Food safety and storage
- Cool leftovers quickly: divide the soup into shallow containers and refrigerate within 2 hours.
- We'd eat leftovers within 3 to 4 days, the window USDA gives for most refrigerated leftovers.
- Reheat leftovers until steaming hot, to 165°F.
Nutrition per serving (estimate)
183 kcal · protein 10 g · carbs 28 g · fiber 9 g · fat 4 g · sugars 6 g · sodium 740 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.