A long run in cold weather demands a warm, nourishing meal to refuel properly, and this high-protein lentil soup is the perfect way to do just that. Packed with plant-based protein, slow-burning carbohydrates, and anti-inflammatory ingredients, this soup supports muscle recovery while keeping you full and satisfied.
It’s also meal-prep friendly that you can make a big batch and store it for quick meals throughout the week. Whether you’re training for a marathon or just looking for a warming post-run dish, this lentil soup ticks all the boxes.
Why This Soup Is Great for Runners
✔ Rich in Plant-Based Protein – Lentils are an excellent source of protein, helping with muscle repair and recovery.
✔ Slow-Burning Carbs – The combination of lentils and vegetables provides steady energy without blood sugar spikes.
✔ Anti-Inflammatory Benefits – Turmeric, garlic, and ginger help reduce inflammation, aiding in post-run recovery.
✔ Easy to Digest – A light but nutrient-dense meal that won’t sit heavy in your stomach.
✔ Batch Cooking Friendly – Make it once and enjoy it for multiple meals.
High-Protein Lentil Soup Recipe
Ingredients (Serves 4-6)
Base Ingredients
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 medium carrots, diced
- 2 celery stalks, diced
Protein & Carbohydrates
- 1 cup dried lentils (red or green)
- 1 medium sweet potato, diced (for extra slow-burning carbs)
- 1 tin (400g) chopped tomatoes
- 1.5 litres vegetable stock (or water with a stock cube)
Flavour & Anti-Inflammatory Boost
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp black pepper
- 1 tsp salt (adjust to taste)
- 1 tbsp lemon juice (for extra flavour and digestion support)
Optional Add-Ins for Extra Nutrition
- 2 handfuls spinach or kale (stir in at the end for extra iron and vitamins)
- ½ tin coconut milk (for a creamier texture and healthy fats)
Method
1. Sauté the Base Flavours
Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, and sauté for 2-3 minutes until softened and fragrant. Then, add the carrots and celery and cook for another 5 minutes.
2. Add the Lentils and Spices
Rinse the lentils under cold water, then add them to the pot along with the turmeric, cumin, smoked paprika, salt, and black pepper. Stir everything together so the spices coat the vegetables and lentils.
3. Simmer the Soup
Pour in the chopped tomatoes, sweet potato, and vegetable stock. Stir well and bring to a gentle boil. Reduce the heat and let it simmer for 25-30 minutes, stirring occasionally, until the lentils and sweet potato are tender.
4. Add Final Touches
If using, stir in the spinach or kale and let it wilt for a minute. Add the lemon juice and optional coconut milk, then taste and adjust seasoning if needed.
5. Serve & Enjoy
Ladle the soup into bowls and serve warm. This soup pairs well with a slice of wholegrain bread for extra carbs if needed.
Nutritional Benefits for Runners (Per Serving, Approximate)
- Protein: 15-18g (depending on lentil variety and add-ins)
- Carbohydrates: 40-45g (slow-burning for energy)
- Fats: 6-8g (from olive oil and optional coconut milk)
- Fibre: 10-12g (great for digestion and gut health)
How to Store & Reheat
- Fridge: Store in an airtight container for up to 5 days.
- Freezer: Freeze in portioned containers for up to 3 months.
- Reheat: Warm on the stove over medium heat, adding a splash of water if needed.
When to Eat This as a Runner
- Post-Run Recovery: Packed with protein, slow carbs, and anti-inflammatory benefits, making it ideal after long runs.
- Cold Weather Training Days: A warming, hearty meal that keeps you feeling full and energised.
- Meal Prep Option: Cook once and have a nutritious, ready-to-eat meal for the week.
Final Thoughts
This high-protein lentil soup is a brilliant addition to any runner’s diet. It’s comforting, full of essential nutrients, and easy to prepare in advance. Whether you’ve just completed a long run or need a quick, nourishing meal, this soup is a must-try.
Next week, we’ll be back with another delicious Tasty Tuesday recipe – stay tuned!