The 5 Best High Protein Soups for Autumn & Winter: Delicious, Cozy Recipes For Weight Loss
The 5 BEST High Protein Soups for Autumn & Winter: Delicious, Cozy Recipes For Weight Loss is a easy International recipe that serves 4. 250 calories per serving. Recipe by High Protein Recipes with Scott Baptie on YouTube.
Prep: 12 min | Cook: 55 min | Total: 1 hr 22 min
Cost: $3.95 total, $0.99 per serving
Ingredients
- 2 tablespoons Olive Oil (extra virgin)
- 2 stalks Celery (trimmed and diced)
- 2 carrots Carrot (peeled and diced)
- 1 large onion Onion (diced)
- 230 grams Red Lentils (rinsed under cold water)
- 2 tablespoons Tomato Puree (adds color and a hint of tartness)
- 4 cups Chicken Stock (low‑sodium; substitute vegetable stock for a plant‑based version)
- 1 teaspoon Black Pepper (ground)
- to taste Salt (add at the end so you can control seasoning)
- 2 tablespoons Fresh Parsley (chopped, for garnish)
Instructions
Prepare vegetables
Trim and dice the celery, peel and dice the carrots, and dice the onion into small, uniform pieces.
Time: PT10M
Sauté vegetables
Heat olive oil in a large soup pan over medium heat. Add the diced celery, carrot, and onion. Cook, stirring occasionally, for about 5 minutes until softened but not browned.
Time: PT5M
Add lentils and tomato puree
Rinse the red lentils under cold water, then add them to the pan together with the tomato puree. Stir to combine.
Time: PT2M
Add stock and bring to boil
Pour in the chicken (or vegetable) stock. Increase heat to medium‑high and bring the mixture to a gentle boil.
Time: PT5M
Simmer
Reduce heat to low, cover the pan, and let the soup simmer for 45 minutes until the lentils have broken down and the soup is thick and creamy.
Time: PT45M
Season and garnish
Taste the soup and add salt and black pepper as needed. Ladle into bowls and garnish with chopped fresh parsley.
Time: PT5M
Nutrition Facts
- Calories
- 250
- Protein
- 15g
- Carbohydrates
- 35g
- Fat
- 5g
- Fiber
- 8g
Dietary info: High Protein, Vegetarian (if using vegetable stock), Gluten-Free, Dairy-Free, Low Calorie
Ingredient Substitutions
- Instead of Olive Oil: Canola Oil, Avocado Oil
- Instead of Celery: Celery hearts
- Instead of Carrot: Parsnip
- Instead of Onion: Shallot
- Instead of Red Lentils: Yellow split peas
- Instead of Tomato Puree: Crushed tomatoes
- Instead of Chicken Stock: Vegetable broth, Homemade stock
- Instead of Fresh Parsley: Cilantro
Equipment Needed
- Soup Pan
- Knife
- Cutting Board
- Measuring Cups
- Measuring Spoons
- Ladle
- Blender (optional)
Critical Steps — Do Not Skip
- Sauté vegetables until softened
- Simmer lentils for the full 45 minutes
- Season at the end to control salt level
Chef Tips from the Video
- Use a wooden spoon to stir, which helps prevent lentils from sticking to the bottom
- For extra depth, briefly toast a pinch of black pepper before adding it
- If you prefer a smoother texture, blend the soup with an immersion blender after simmering
Troubleshooting
Soup is too thick
Add additional stock or water a few tablespoons at a time, stirring until the desired consistency is reached.
Lentils are still firm after 45 minutes
Continue simmering for another 10–15 minutes; ensure the heat is low and the lid remains on.
Soup tastes bland
Adjust seasoning with more salt, pepper, or a squeeze of fresh lemon juice for brightness.
Storage
Refrigerator: Store in airtight containers for up to 3 days
Freezer: Freeze in portion‑sized bags for up to 2 months
Room temperature: Do not leave at room temperature for more than 2 hours
Make-Ahead Tips
- Cool the soup quickly and store in shallow containers for faster refrigeration
- Soup flavor improves after a few hours; reheat gently on the stovetop
- If the soup thickens too much after chilling, stir in a little extra stock or water when reheating
Frequently Asked Questions
What is the cultural significance and history of red lentil soup in international cuisine?
Red lentil soup is a staple in many cultures, from Indian dal to Middle‑Eastern shorbat ads, offering a quick, protein‑rich meal that has been traditionally served during fasting periods and winter months for its warming qualities.
How does the Greek lentil soup differ from the red lentil soup featured in this video by High Protein Recipes with Scott Baptie?
The Greek version uses brown or green lentils, adds garlic, oregano, thyme, and a splash of red wine vinegar, and is often blended for a smoother texture, whereas Scott Baptie's red lentil soup relies on red lentils, tomato puree, and a simple mirepoix for a quicker, creamier result.
What traditional regional variations of red lentil soup exist in Indian cuisine?
In Indian cuisine, red lentils (masoor dal) are cooked with turmeric, cumin, ginger, and sometimes tomatoes, then tempered with mustard seeds, curry leaves, and ghee, creating a spicier, more aromatic version than the simple high‑protein soup presented by Scott Baptie.
What occasions or celebrations is red lentil soup traditionally associated with in Mediterranean cultures?
Red lentil soup is often served during Ramadan for its nourishing qualities, at winter family gatherings, and as a comforting starter during festive meals in Mediterranean households because it is quick, hearty, and protein‑dense.
What are the authentic traditional ingredients for red lentil soup versus acceptable substitutes suggested by High Protein Recipes with Scott Baptie?
Traditional red lentil soup may include spices like cumin, turmeric, and a dash of lemon, while Scott Baptie's version keeps it simple with olive oil, celery, carrot, onion, tomato puree, and chicken or vegetable stock; substitutes like canola oil, vegetable broth, or yellow split peas are acceptable for dietary preferences.
What other high‑protein dishes pair well with this red lentil soup in a balanced meal?
Pair the soup with a side of grilled chicken breast, a quinoa salad, or a slice of whole‑grain toast topped with avocado for extra protein and healthy fats, creating a complete, satisfying meal.
What are the most common mistakes to avoid when making High Protein Recipes with Scott Baptie's red lentil soup?
Common errors include over‑cooking the vegetables so they brown, adding salt too early which can’t be corrected later, and not simmering the lentils long enough for them to break down fully, resulting in a grainy texture.
Why does this red lentil soup recipe use a low simmer with the lid on for 45 minutes instead of a rapid boil?
A gentle simmer prevents the lentils from splitting too quickly and becoming mushy, while the lid traps steam, ensuring the soup thickens evenly and the flavors meld without excessive evaporation.
Can I make High Protein Recipes with Scott Baptie's red lentil soup ahead of time and how should I store it?
Yes, the soup can be prepared up to three days in advance; cool it quickly, store in airtight containers in the refrigerator, and reheat gently on the stovetop, adding a splash of stock if it thickens.
What does the YouTube channel High Protein Recipes with Scott Baptie specialize in?
The YouTube channel High Protein Recipes with Scott Baptie specializes in high‑protein, low‑calorie meals and snacks designed for fitness enthusiasts, weight‑loss goals, and healthy lifestyle cooking.
How does the YouTube channel High Protein Recipes with Scott Baptie's approach to high‑protein soup cooking differ from other health‑focused cooking channels?
Scott Baptie focuses on minimal ingredient lists, quick preparation, and using protein‑dense legumes or lean meats, whereas many other health channels may rely on more processed protein powders or complex techniques.
Last updated: August 20, 2026
