Creating High Protein Tomato Soup is straightforward. Follow these simple steps:

1. Heat Olive Oil: In a large pot, heat the olive oil over medium heat.
2. Sauté Onions and Garlic: Add the chopped onion and sauté for 3-4 minutes until translucent. Add the minced garlic and cook for an additional minute.
3. Add Tomatoes and Broth: Pour in the crushed tomatoes and vegetable broth. Stir to combine.
4. Mix in Lentils/Chickpeas: Add the cooked lentils (or chickpeas), and mix well to incorporate.
5. Season the Soup: Sprinkle in the dried basil, oregano, red pepper flakes (if using), salt, and pepper. Stir to combine.
6. Simmer: Bring the mixture to a gentle simmer. Cook for about 15-20 minutes, stirring occasionally.
7. Blend for Smoothness: If you prefer a creamy texture, use an immersion blender to blend the soup until smooth. Alternatively, you can blend it in batches in a traditional blender.
8. Finish with Lemon Juice: Stir in the lemon juice for a touch of brightness.
9. Taste and Adjust: Taste and adjust the seasoning if needed.

Now, your High Protein Tomato Soup is ready to serve!