High-Protein Red Lentil Soup (20g Protein, High Fibre)

Soup is a quiet hero on GLP-1 medication: warm, smooth, and easy to sip when a full plate feels like too much. This red lentil soup blends silky, lands around 20g of protein, and brings the fibre that helps with the constipation so many people experience.

Ingredients

• 250g (1¼ cups) dried red lentils, rinsed
• 1 onion, diced
• 2 carrots, diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 litre (4 cups) low-sodium vegetable or chicken stock
• ½ lemon, juiced
• Salt and black pepper

Method

1. 1Heat the olive oil in a large pot over medium heat and soften the onion and carrot for 5 minutes.
2. 2Stir in the garlic and cumin and cook for 1 minute until fragrant.
3. 3Add the lentils and stock, bring to a simmer, and cook for 20 minutes until the lentils are soft.
4. 4Blend until smooth with a stick blender, then stir in the lemon juice and season to taste.

Tips for GLP-1 appetites

• Blending makes the soup easy to sip slowly — helpful when early fullness hits after just a few spoonfuls.
• For more protein, stir a spoon of Greek yogurt into each bowl or top with shredded chicken.
• The fibre from lentils helps keep things moving, a common struggle on GLP-1 medication.