High Protein Lentil Soup with Sweet Potatoes: A Healthy, Delicious Lunch Idea
When you’re looking for a meal that’s both nutritious and satisfying, a high protein lentil soup is a top contender. Packed with protein, fiber, and vegetables, it’s the perfect way to fuel up for the day while keeping things light. This version takes it a step further by adding sweet potato, sausage, bacon, and a flavorful blend of spices for an extra punch of flavor—creating a delicious, filling soup that’s sure to become a weekly staple.
Why This High Protein Soup is Perfect for You
Low-calorie soups are fantastic for those trying to eat healthy without feeling deprived. Lentils, the star of this recipe, are low in calories and a great source of fiber. They thicken the soup beautifully, giving it a rich and hearty texture. But we’re not stopping there. A large sweet potato adds a touch of natural sweetness, while sausage and bacon introduce smoky, savory layers of flavor. Plus, the addition of aromatic spices like cumin, paprika, and black pepper makes every spoonful an exciting bite!
And let’s not forget how quick and easy it is to make! This lentil soup is perfect for busy days when you want something comforting and healthy, but don’t have a lot of time to spare.
Ingredients
- 1 slice of bacon (for even lighter version use turkey bacon)
- 2 chicken sausage links (or any sausage you have available)
- 160 g of lentils
- 2 small tomatoes
- Half a large onion
- 1 large sweet potato (10 oz)
- 48 oz homemade chicken stock (or store-bought) – check out my money saving chicken stock recipe.
- Carrots and celery from chicken stock (optional)
Spices:
- 2 tsp salt
- 1 tsp black pepper
- 1 tsp sweet paprika
- 1 tsp cumin
Instructions
- Prepare the Base:
Start by frying up a slice of bacon in a large pot over medium heat. The bacon will crisp up and release that delicious fat, which will add extra depth to the soup. - Add the Vegetables:
Next, toss in your onions, let them soften a bit (2 minutes) and tomatoes (chopped), and let them cook down for a few minutes until soft. The tomatoes will break down, releasing their juices, which will add a nice base for your soup. - Add Spices:
Sprinkle in 2 teaspoons of salt, 1 teaspoon of black pepper, 1 teaspoon of sweet paprika, and 1 teaspoon of cumin. These spices will enhance the richness of the sausage, balance the sweetness of the potato, and give the soup an aromatic depth that makes it even more delicious. Cook the veggies until they soften – about 10 minutes. - Sauté the Sausage:
In the same pot, add the two chicken sausage links (or any sausage you prefer). Slice the sausage into cubes. The sausage will infuse the soup with savory goodness. Alternatively, and maybe even better way to do this is to add the sausage right after bacon and brown it. If you prefer crispier sausage bites that would be a better option. - Sweet Potato Time:
Peel and dice your sweet potato into small cubes. Add it to the pot. The sweet potato will cook down into the soup, making it extra thick and creamy without any heavy cream. The natural sweetness of the potato pairs perfectly with the savory sausage and bacon. - Lentils and Stock:
Add your lentils to the pot, followed by the homemade chicken stock (or store-bought if that’s more convenient). Stir everything together, making sure the lentils are fully immersed in the liquid. Cover and bring the soup to a light boil. Cook for about an hour, or until the lentils are tender. - Seasoning and Optional Veggies:
If you have any leftover carrots and celery from making your chicken stock, toss them in now. They’ll add more flavor to the broth. Taste the soup and adjust the seasoning if needed, but remember that the bacon and sausage already contribute a lot of savory flavor. Cook it until soups thickens slightly. The soup will thicken much more if left in the fridge overnight. - Finishing Touches:
Once the soup has thickened and the lentils are cooked through, give it a final taste and adjust the seasoning as needed. The spices, bacon, and sausage should have created a beautifully balanced soup. - Serve and Enjoy:
Ladle the soup into bowls, enjoy the rich, smoky, and hearty flavors of this lentil soup. It’s perfect for a quick lunch, and the leftovers taste even better the next day!
Why You’ll Love This Soup
- Quick & Easy: It comes together in about and hour and 30 minutes, and it can be stored in the fridge the whole week. It is even better with time. So it’s perfect for a busy lunch.
- Healthy & Filling: The combination of lentils, sweet potatoes, and sausage creates a soup that’s hearty without being too heavy.
- Flavor-packed: The bacon and sausage add deep, savory flavors, while the cumin, paprika, and black pepper give the soup an exciting, aromatic kick.
- Customizable: Don’t have chicken stock or sausage? No worries! Use what you have on hand—this recipe is flexible and forgiving.
The Perfect Lunch
This lentil soup is a great healthy lunch option for anyone looking to enjoy a filling, flavorful meal without compromising on nutrition. Whether you’re cooking for yourself or feeding the family, this soup will warm you up from the inside out and leave you feeling satisfied without the guilt. So, next time you’re craving something hearty and healthy, give this easy lentil soup recipe a try—you won’t regret it!
Happy cooking, and enjoy your delicious, hearty bowl of goodness!
High Protein Lentil Sweet Potato Soup – Quick and Easy
Ingredients
- 1 slice of bacon
- 2 chicken sausage links or any sausage you have available
- 160 g of lentils
- 2 small tomatoes
- Half a large onion
- 1 large sweet potato 10 oz
- 48 oz homemade chicken stock or store-bought
- Carrots and celery from chicken stock optional
Spices:
- 2 tsp salt
- 1 tsp black pepper
- 1 tsp sweet paprika
- 1 tsp cumin
Instructions
Prepare the Base:
- Start by frying up a slice of bacon in a large pot over medium heat. The bacon will crisp up and release that delicious fat, which will add extra depth to the soup.
Add the Vegetables:
- Next, toss in your onions, let them soften a bit (2 minutes) and tomatoes (chopped), and let them cook down for a few minutes until soft. The tomatoes will break down, releasing their juices, which will add a nice base for your soup.
Add Spices:
- Sprinkle in 2 teaspoons of salt, 1 teaspoon of black pepper, 1 teaspoon of sweet paprika, and 1 teaspoon of cumin. These spices will enhance the richness of the sausage, balance the sweetness of the potato, and give the soup an aromatic depth that makes it even more delicious. Cook the veggies until they soften – about 10 minutes.
Sauté the Sausage:
- In the same pot, add the two chicken sausage links (or any sausage you prefer). Slice the sausage into cubes. The sausage will infuse the soup with savory goodness. Alternatively, and maybe even better way to do this is to add the sausage right after bacon and brown it. If you prefer crispier sausage bites that would be a better option.
Sweet Potato Time:
- Peel and dice your sweet potato into small cubes. Add it to the pot. The sweet potato will cook down into the soup, making it extra thick and creamy without any heavy cream. The natural sweetness of the potato pairs perfectly with the savory sausage and bacon.
Lentils and Stock:
- Add your lentils to the pot, followed by the homemade chicken stock (or store-bought if that’s more convenient). Stir everything together, making sure the lentils are fully immersed in the liquid. Cover and bring the soup to a light boil. Cook for about an hour, or until the lentils are tender.
Seasoning and Optional Veggies:
- If you have any leftover carrots and celery from making your chicken stock, toss them in now. They’ll add more flavor to the broth. Taste the soup and adjust the seasoning if needed, but remember that the bacon and sausage already contribute a lot of savory flavor. Cook it until soups thickens slightly. The soup will thicken much more if left in the fridge overnight.
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