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Hearty, high-protein (13 grams), 3 ingredient lentil soup! It is fast, easy & frugal, and also naturally vegan, oil-free, and gluten-free.
Simple & Perfect 3 Ingredient Lentil Soup
As much as I enjoy cooking, I definitely have nights when I simply want to eat dinner. A meal made with maximum ease, minimal fuss, and ingredients from the pantry is what I need. And while the weather is still chilly, something warm, cozy, and delicious is what I crave.
If you feel the same way, I have a solution for all of us: my super-simple 3 Ingredent Lentil Soup.
Recipe Benefits
- Made with 3 ingredients
- High protein (13 grams protein per serving)
- High fiber (15 grams protein per serving)
- Quick and easy to make
- Oil-free
- Gluten-free
- Vegan (egg-free, dairy-free)
- Frugal
Ingredients for 3 Ingredient Lentil Soup
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
The three ingredients in question?
- Regular brown lentils (the most common variety, available in supermarkets)
- A large onion
- Rosemary
I used fresh rosemary, since it grows year-round in our backyard, but dried rosemary (or Italian herb seasoning, or basil, or thyme) works, too.
How to Make 3 Ingredient Lentil Soup
Note that the complete directions are also in the recipe card below.
Begin by chopping the onion. In a large saucepan, bring 1/3 cup water to a boil. Add the onion. Cook and stir on medium-high until the onion is soft, the water evaporates, and the onion caramelizes to a deep golden brown.
Add the rosemary (or one of the alternatives mentioned above) to the onions during the last 30-60 seconds of cooking. Cook and stir to release the oils. Add the salt and pepper, too. I provide specific amounts, but you can adjust or omit to suit your preferences/ needs.
The home stretch is near! Add the lentils and water. Bring the soup (covered) to a simmer over medium-high heat for about 15 minutes. Reduce heat to low and cook, still covered, for about 15 to 20 minutes longer, or until the lentils are falling apart and the soup is thickened.
Dinner: done!
If you like, use an immersion blender to further break down the lentils (and onions). I prefer some texture, so giving the soup a vigorous stir at the end is just right to me.
Like my 3-ingredient tomato soup, this bowlful of goodness needs little else in accompaniment. Consider rounding up some stray lettuces and greens from the refrigerator, for a simple salad, and toast leftover bread (call it crostini :)) for dunking.
Happy eating and (minimalist) cooking, everyone!
Related Posts:
- Tomato Lentil Soup {vegan, high-protein, oil-free}
- 3-Ingredient Black Bean Pumpkin Soup {vegan, oil-free}
- Vegan Tomato Soup (3-Ingredients)
- 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free}
- Vegan Broccoli Cheese Soup
- 3-Ingredient Carrot and White Bean Soup
- Vegan Spinach Artichoke Soup {easy, high protein}
- 3-Ingredient Enchilada Soup {Vegan, High-Protein}
- Kale Potato & White Bean Soup {Vegan, High-Protein}
3 Ingredient Lentil Soup (Vegan, High Protein)
Ingredients
- 1 large onion, chopped
- 2 and 1/2 teaspoons minced fresh rosemary leaves, see notes for options
- 1/2 teaspoon fine sea salt, or to taste
- Optional: 1/4 teaspoon cracked black pepper
- 1 and 1/4 cups, 225 g brown lentils
- 6 cups 1.5 L water
Instructions
- In a large saucepan, heat 1/3 cup water over medium high heat. Add the onions; reduce heat to medium and cook, stirring, for 8 to 10 minutes until water is evaporated and onions are a deep golden brown.
- Add the rosemary, salt and pepper; cook and stir for 30 to 60 seconds until very fragrant.
- Add the lentils and water to pan. Cover and bring to a simmer. Simmer for 20 minutes.
- Reduce heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 to 20 minutes longer. Give the soup some vigorous stirring during the final minutes of cooking (to help break up lentils).
- Taste and season with more salt or pepper as needed. If you prefer a creamier texture, use an immersion blender to partially purée the soup.
Notes
Nutrition
Love it. I make this year round. I chop up extra veg I have in the refrigerator and throw it in along with herbs or spices, depending on what I am in the mood to eat. It is an easy filling high protein option!
This is great. I made it last night with red lentils and was pleasantly surprised at how flavorful it was. I don’t like onion so I used 1 stalk of celery and several baby carrots all sliced pretty small along with fresh chopped rosemary. Like you, I’m lucky to have that growing year-round. The lentils were pretty tiny and broke down in cooking so they weren’t formed as they are in your picture. It’s not a bad thing, it’s just a thing. The color of the soup ended up being golden.
Anyway, my hubby and I both really enjoyed it and I’ll definitely be making this one again.
Thanks so much Camilla for making our lives better with yummy food!
I just made this and it was very easy to make and tasted great. I also added a cup of kidney beans right after adding the lentils and water for some extra protein.
That sounds great, Jane!
It looks quite delicious but I wouldn’t say that 13 grams of protein is deserving the name high protein. It’s the same as eating three bread slices.
Thanks. True, it is subjective, but for the amount of calories and fiber, I do consider it high protein (as opposed to eating a protein bar, or 3 servings of bread, 1 serving of satisfying soup made with a minimal number of real-food ingredients :)). It’s also an equivalent amount of protein for other single servings of foods that are consider high protein choices, such as dairy milk (8 g per serving), yogurt, nuts, and nut butter.
@Victor, 2 servings is 446 calories and almost 30 grams of protein. That pretty damn good.