High-Fiber Carrot Lentil Soup Recipe Is Also High In Protein (8 Ingredients) High Fiber Recipes High Protein Recipes Gluten-free Budget Recipes Vegetarian Vegan Soups Dinner

Ready to change how you eat? The new Dietary Guidelines for Americans 2025–2030 have been released, and is being widely described as a “historic reset” in nutrition advice, with a clear shift away from ultra-processed foods and toward whole, real ingredients. Real ingredients like healthy, high-fiber and high-protein lentils.

Emmy Clinton explains in her article on 30Seconds, "A practical way to follow this advice is through simple swaps. Instead of buying packaged snacks, make things like roasted chickpeas or homemade vegetable chips. For protein, focus on naturally gluten-free sources such as eggs, beans, lentils, fish and yogurt, and build meals around them."

This carrot and lentil soup recipe is a delicious way to add lentils – plus fiber and protein – to your diet. (Check out the health benefits of lentils, the health benefits of protein and the health benefits of fiber.)

Here is your shopping list for this gluten-free recipe: lentils, olive oil, red onion, carrots, fresh garlic, fresh rosemary, Italian seasoning, broth (chicken or use vegetable broth for a vegan soup) and optional spinach. (We love spinach and add it to everything!)

Serve this high-fiber and high-protein lentil soup for lunch or dinner with your favorite soup side dishes. 

Cuisine: American
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 red onion, chopped small
• 2 large carrots, chopped small
• 4 garlic cloves, minced
• 1 1/2 cups lentils, rinsed
• 1 tablespoon fresh rosemary, minced
• 2 teaspoons Italian seasoning
• 2 cups water
• 32 ounces (1 box) vegetable broth or chicken broth
• 4 cups fresh spinach (optional)

Here's how to make it: 

1. Heat the olive oil in a dutch oven or stock pot. Add the carrots and onion and cook until they soften, about 5 minutes. 
2. Add the garlic, rosemary, Italian seasoning and lentils. Cook, stirring, for about 2 minutes.
3. Add the broth and water. Season with salt and pepper. Bring to a simmer, reduce the heat and cook about 25 to 30 minutes, or until the lentils are tender. (Do not overcook. You do not want mushy lentils.)
4. If using spinach, stir it into the soup until wilted. Taste and add more salt and pepper, if needed. 
5. Ladle into soup bowls. (For some spice, serve with thinly sliced fresh jalapenos on top. For added protein, stir in some yogurt.) Store any leftovers in an airtight container in the fridge and reheat in the microwave.

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily. Food, fun, health, happiness.