Creamy High-Protein Lentil Soup

Creamy high protein lentil soup

Why this is Peri-Perfect … Lentils are some of the quiet heroes of perimenopause: rich in prebiotic fibre that feeds the good bugs in your gut, gentle on digestion, and loaded with plant protein to keep your blood sugar steady and your energy smooth. That little splash of apple cider vinegar and squeeze of lemon aren’t just for flavour - they help support digestion by encouraging stomach acid production (a game-changer when peri slows everything down). Together, the lentils, citrus, and ACV create a nourishing bowl that stabilises your metabolism, supports hormone balance, and keeps cravings in check.

Ingredients (4 serves)

1 tbsp olive oil (15 ml)

1 brown onion, diced

2 carrots, diced

2 garlic cloves, crushed

1 ½ cups (300 g) dry red lentils, rinsed

1 tsp ground cumin

1 tsp smoked paprika

4 cups (1 L) vegetable broth

400 g silken tofu

Sea salt & black pepper, to taste

Juice of 1 lemon

1 tbs apple cider vinegar

Fresh coriander, to serve

Instructions

1.     Sauté:
Heat olive oil in a large pot over medium heat. Add onion, carrot, and garlic. Sauté 5–7 minutes, until soft and fragrant.

2.     Add lentils & spices:
Stir in lentils, cumin, and smoked paprika. Toast for 1–2 minutes to bring out the flavours.

3.     Simmer:
Pour in the vegetable broth. Bring to a boil, then reduce heat and simmer for 20–25 minutes, stirring occasionally, until lentils are soft and beginning to fall apart.

4.     Blend:
Add silken tofu to the pot. Use a stick blender (or transfer to a blender) and blend until creamy and smooth. Add lemon juice and apple cider vinegar.

5.     Season & serve:
Taste and season generously with salt and pepper, and sprinkle on coriander.

Per serve: 300 calories, 30 g protein, 30 g carbs, 8 g fat

Creamy High Protein Lentil Soup