I’ve made plenty of lentil soups, but this lentil potato soup is the one I keep coming back to. It always wins on flavor and nutrition, and I’ll tell you the simple techniques that make it unbelievably flavorful every time. Each serve packs 20g Protein 14g Fiber (gluten-free, soy-free, nut-free)

This pot of lentil potato soup, including the toasted seed topping, has 75+ grams of protein, 56 grams of fiber, 24 milligrams of iron, about 700 milligrams of magnesium, 12 milligrams of zinc, plenty of omega fats, and lots of vitamins A and C, along with calcium.

This lentil soup has so much flavor from the way we build up the flavor profile and spices. It is hearty with plenty of veggies and kale, and then we level it up with a toasty seed topping that not only adds amazing texture but also boosts the nutrient profile of the soup.

The lentils bring protein, fiber, iron, and folate. Kale adds vitamins K, C, and A, along with calcium. Pumpkin seeds, hemp seeds, and sesame seeds bring magnesium, zinc, calcium, omegas, and even more protein. The potatoes add vitamin B6 and potassium, while the carrots contribute beta-carotene. This lentil soup is truly a powerhouse of nutrients.

To level up this lentil potato soup, we first toast the garlic in the oil. Toasting the garlic releases its flavor into the oil, and then we add the onion. The onion stops the garlic from continuing to cook, so you get perfectly golden garlic without burning it. Next, we toast the tomato paste with the onion. This caramelizes the tomato paste and builds even more umami into the soup.

After that, we build layers of flavor with herbs and spices. I use oregano, but basil or thyme work just as well. 

Then, I make a quick harissa-style spice blend with ground coriander, cumin, onion powder, and smoked paprika. You can also use a prepared harissa blend, sumac, shawarma spice blend, baharat, curry powder, or Cajun seasoning. All of these work wonderfully here. I also add black pepper to deepen the flavor and add a gentle heat. 

These layers of herbs and spices create an incredibly flavorful broth for the lentils and potatoes to cook in.

The potatoes are added midway through cooking, so they become perfectly tender while still holding their shape. They soak up all of the delicious broth without falling apart. If you prefer a thicker soup, you can add the potatoes at the beginning, so they break down into the broth. 

Toward the end of cooking, we stir in plenty of kale to make the soup even more nutrient-dense. 

Finally, we make a quick toasted seed topping with pumpkin seeds, hemp seeds, and sesame seeds. The seeds are toasted with lemon zest, which adds a bright, zesty flavor that pairs beautifully with their nutty richness. We finish the topping with Aleppo pepper flakes for a smoky, gentle heat. If you don’t have all three kinds of seeds, use one or two instead, but definitely make the topping. It adds incredible texture and flavor to every bowl of this lentil potato soup!

Why You’ll Love Lentil Potato Soup

• nutrient-packed pot of soup with tons of amazing flavor
• easy to make with simple ingredients
• versatile! Use different spice blends and additions to change the flavor profile to preference.
• crunchy seed topping adds even more flavor, an incredible texture and nutrient boost
• naturally gluten-free, soy-free, and nut-free

Continue reading: Lentil Potato Soup with Crunchy Seed Topping

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This Dense Bean Salad keeps you full for hours! Black beans, lentils, veggies, kale, seeds and a creamy, lemony dressing. High Protein, High fiber, anti-inflammatory (17 grams Protein, 14 grams fiber per serving. Gluten-free, Nut-free, option for soy-free)

This is my anti-inflammatory dense bean salad. Dense bean salads have been trending, and they are just amazing hearty meals with tons of beans and so many different combinations of flavors, textures, and veggies that you can add to them.

Beans, along with all of the vegetables and other ingredients in this salad, are a great source of fiber, protein, iron, and zinc.

The whole bowl has 65+ grams or more of protein, 50+ grams of fiber, 20+ milligrams of iron, and loads of vitamin C from the tomatoes, peppers, and lemon to help your body absorb all of that iron. There are omega-3s from the hemp seeds, along with pumpkin seeds, making this an incredibly nutrient-dense meal.

This is a great, budget-friendly, easy-to-put-together salad. There is no cooking involved. You just have to chop everything, make the dressing, toss it all together, and it’s ready. It’s also perfect for meal prep because the flavors enhance as the salad sits. The next day, it’s even more flavorful because the beans absorb all of that delicious dressing.

Serve this dense bean salad with tortilla chips, toasted sourdough or garlic bread, added to wraps or tacos, or served over grains, such as quinoa or farro. There are endless possibilities with this salad!

Why You’ll Love this Dense Bean Salad

• easy, no-cook meal, perfect for hot weather!
• packed with protein, fiber, vitamins, Antioxidants and minerals in every bowl
• Anti-inflammatory ingredients
• creamy lemon yogurt dressing sends the flavor profile over the top
• naturally gluten-free and easy to make nut-free and soy-free

Continue reading: Anti-inflammatory Dense Bean Salad with Creamy Lemon Yogurt Dressing

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This easy jeera dal converts simple ingredients into incredible flavor! Red lentils cooked to creamy and scented with sizzling cumin, garlic, chili oil tadka. (gluten-free, soy-free, nut-free) 19 g fiber, 19 g protein!

Jeera means cumin, and dal means lentils. Together, they create a simple meal that doesn’t sacrifice flavor. This is a simple cumin-scented lentil soup that’s cozy and satisfying.

This is a simple recipe with everyday ingredients, but it makes such a delicious dal. It’s one of the simple, home-style dals that my mom used to make often.

I changed it up a little to make it slightly spicier and creamier with some non-dairy yogurt. If you cook the dal long enough, it becomes creamy on its own, so if you don’t want to add non-dairy yogurt, that works just as well.

We make this simple dal with red lentils (masoor dal), along with tomato and dried fenugreek leaves. While the lentils cook, we make an amazing tadka, which is a spiced oil with cumin seeds, green chili, and garlic. That tadka takes the dal to the next level!

This jeera dal is delicious served with your favorite Indian sides or sabzi! In the photo above, I’m serving it with my simple gobi aloo matar.

Why You’ll Love Jeera Dal

• easy to make with simple ingredients
• 30-minute recipe with tons of flavor
• while the lentils simmer, make the quick cumin spiced oil
• naturally gluten-free, soy-free, and nut-free

Continue reading: Jeera Dal (Indian Cumin-Scented Lentil Dahl)

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Flavor-packed lentil dip comes together fast with serious protein and fiber punch! Lentils, roasted corn, veggies and crispy capers with herby pepper lime dressing is perfect for parties, potlucks, cookouts, and snacking! (gluten-free, soy-free, nut-free) High fiber, protein and iron!

This is the perfect lentil dip for summer. I was inspired by a lentil dip that went viral on TikTok, where you just take some lentils, add bruschetta and feta, Instead of those flavors, we’re adding a load of veggies and a fantastic dressing, and also crisp capers! All these flavors and textures have made this my fave this summer!

This lentil dip is a great source of protein, fiber, vitamin C, B vitamins, potassium, magnesium, and iron and omegas. Protein from the lentils hemp seeds nutritional yeast, fiber from the veggies, lentils, kale. Major flavor boost from the Crispy capers! This indulgent Lentil dip packs a flavor and nutrition punch!

There’s the protein from the lentils. There are the fresh, crunchy veggies, jalapeño, and onion. There’s sweetness from the corn and the apple, the tart freshness from the cherry tomatoes, and refreshing vibrancy from the lime zest. 
There’s also kale in the dip, hidden along with some herbs, so it’s a great way to sneak in kale.

The nutritional yeast adds a bit of cheesiness and protein, while the hemp seeds bump up the protein and texture even more. And all of that balances out with a hint of spice from the jalapeño and the pepper flakes and a savory burst of flavor from the crispy capers.

You can use whichever veggies you have on hand. If you don’t like lentils, you can use chickpeas or white beans and add some more spices to the dressing. 

Make this dip and serve it with tortilla chips, crispy crackers, garlic bread or baguette slices. You can also use it to make wraps with pita bread or tortillas. It’s a versatile lentil dip that will disappear in no time. 

Why You’ll Love this Lentil Dip

• protein- and veggie-packed dip with amazing flavors and textures
• quick and easy herb-lime dressing comes together in 1 jar
• crispy capers add a little crunch and a ton of umami
• naturally gluten-free, soy-free, and nut-free

Continue reading: Easy Lentil Dip with Crispy Capers

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