Hearty, refreshing, and packed with plant-based protein!
This vibrant, high-volume lentil soup gets a delicious twist from cool, creamy tzatziki, crumbled feta, and juicy chopped tomatoes. It’s cozy enough for chilly days but light and fresh enough for year-round eating. Bonus: it’s packed with fiber and flavor without feeling like “diet food.”
The lentils provide plant-based protein and satisfying heartiness, while the toppings add a refreshing contrast and a Mediterranean-inspired flavor. It’s perfect for meal prep, easy lunches, or a feel-good dinner that’s both filling and nourishing.
🧂 Ingredients
Serves: 2
For the Soup:
- 1 tsp olive oil
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 1/2 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/4 tsp dried oregano
- Salt and pepper, to taste
- 1/2 cup dry brown or green lentils, rinsed
- 2 1/2 cups low-sodium vegetable broth or water
- Juice of 1/2 lemon (optional, for brightness)
Toppings:
- 1/4 cup tzatziki (store-bought or homemade)
- 2 tbsp crumbled feta cheese
- 1/3 cup chopped fresh tomatoes (or halved cherry tomatoes)
- Optional: Fresh parsley, red pepper flakes
🍽️ Instructions
- Sauté Veggies:
Heat olive oil in a medium pot over medium heat. Add onion, garlic, carrot, and celery. Cook 5–7 minutes until softened. - Add Spices & Lentils:
Stir in cumin, paprika, oregano, salt, and pepper. Add lentils and broth. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes or until lentils are tender. - Finish with Lemon (Optional):
Stir in lemon juice at the end for brightness. - Assemble Your Bowls:
Divide soup between two bowls. Top each with a generous spoonful of tzatziki, crumbled feta, and chopped tomatoes. - Garnish & Serve:
Add fresh parsley or red pepper flakes for an extra pop of flavor.
Tip: To make this soup even more filling, pair with a slice of whole grain bread or low-carb pita, a hard-boiled egg, roasted chickpeas, or a side of cucumber-tomato salad. For extra protein, add grilled chicken, shrimp, or a scoop of cottage cheese on the side.
Want more possibilities for toppings? Check out 30 Savory Toppings Under 30 Calories!