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High-Protein Vegetable Soup

High-Protein Vegetable Soup: Comfort in Every Bite

Enjoy this high-protein vegetable soup that bursts with colorful veggies and hearty legumes, perfect for a nourishing vegan meal.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 cups
Course: Soups
Cuisine: Vegan
Calories: 250

Ingredients
  

For the Base
  • 2 tablespoon Olive Oil Essential for sautéing aromatics, building the flavor base.
  • 1 medium Onion, chopped Adds depth and sweetness; can substitute shallots for a milder flavor.
  • 2 cloves Garlic, minced Provides a punchy aroma; fresh garlic is preferred for best flavor.
For the Vegetables
  • 2 Carrots, peeled and diced Offers sweetness and color; can swap with parsnips for a different taste.
  • 2 Celery, diced Contributes herbal notes; can replace with fennel for a unique flavor.
  • 1 Red Bell Pepper, diced Brings sweetness and vitamin C; green bell pepper could be used but with a more pungent flavor.
  • 2 cups Kale, chopped Provides nutrients and a chewy texture; spinach may be used as a softer alternative.
  • 1 cup Green Beans, trimmed and cut Adds crunch; can replace with asparagus tips.
  • 1 cup Frozen Peas Specks of sweetness; fresh peas can be substituted if in season.
For the Protein
  • 1 cup Dried Lentils, rinsed Basis of protein and thickness; use green or brown lentils as they hold shape.
  • 1 can Chickpeas, drained and rinsed Adds creaminess and extra protein; can substitute with white beans.
  • 1 can Black Beans, drained and rinsed Enhance texture and fiber; kidney beans may be an alternative.
For Flavoring
  • 1 teaspoon Dried Thyme Infuses a woodsy aroma; fresh thyme can be used, adjusting quantity to taste.
  • 1 teaspoon Dried Basil Adds sweet herbal notes; substitute with Italian seasoning for complexity.
  • Salt and Pepper Essential for seasoning; adjust according to taste preferences.
  • 2 tablespoon Lemon Juice Brightens dish with acidity; lime juice is an acceptable alternative.
  • ¼ cup Fresh Parsley, chopped Finishing touch for freshness; cilantro can be used for a different flavor profile.
For the Broth
  • 6 cups Vegetable Broth The main liquid base; opt for low-sodium for better control over salt.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, sautéing for 3 to 4 minutes until the onion is translucent and fragrant.
  2. Next, toss in the peeled and diced carrots, diced celery, and red bell pepper. Continue to sauté these colorful vegetables for another 5 minutes until they begin to soften and develop slight golden edges.
  3. Pour in 6 cups of vegetable broth, then add 1 cup of rinsed dried lentils. Bring the mixture to a rolling boil, then promptly reduce the heat to low and cover the pot.
  4. Stir in the drained chickpeas and black beans, along with 1 teaspoon each of dried thyme and dried basil, plus salt and pepper to taste.
  5. Now it’s time to add the chopped kale, trimmed green beans, and frozen peas.
  6. Remove the pot from heat and stir in 2 tablespoons of lemon juice and ¼ cup of chopped fresh parsley.
  7. Before serving, taste your soup and adjust the seasonings as needed.
  8. Ladle the hot soup into bowls and garnish with additional parsley for a vibrant, fresh finish.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 400mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 5000IUVitamin C: 60mgCalcium: 80mgIron: 4mg

Notes

For texture, use canned chickpeas and black beans. Always use fresh garlic and herbs to enhance the flavors.

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