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High-Protein Vegetable Soup

High-Protein Vegetable Soup: Comfort in Every Spoonful

Experience the warmth of High-Protein Vegetable Soup, a comforting vegan and gluten-free dish packed with proteins from lentils and beans.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 servings
Course: Soups
Cuisine: Gluten-Free, Vegan
Calories: 250

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Heart-healthy oil perfect for sautéing
  • 1 medium Onion Chopped
  • 3 cloves Garlic Minced
  • 2 medium Carrots Chopped
  • 2 stalks Celery Chopped
  • 1 medium Red Bell Pepper Diced
  • 6 cups Vegetable Broth Low-sodium recommended
  • 1 cup Lentils Rinsed
  • 1 can Chickpeas Drained
  • 1 can Black Beans Drained
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Dried Basil
  • to taste Salt
  • to taste Pepper
  • 2 cups Kale Chopped
  • 1 cup Green Beans Cut
  • 1 cup Frozen Peas
  • 1 tablespoon Lemon Juice Freshly squeezed
  • ¼ cup Fresh Parsley Chopped

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until the onion becomes translucent.
  2. Stir in the chopped carrots, celery, and diced red bell pepper. Sauté for about 5 minutes until softened.
  3. Pour in the vegetable broth and add the lentils. Bring to a boil, then reduce to a simmer and cover the pot. Cook for 15 minutes, stirring occasionally.
  4. Add the chickpeas, black beans, dried thyme, dried basil, and season with salt and pepper. Simmer uncovered for another 10 minutes.
  5. Stir in the kale, green beans, and frozen peas. Cook for an additional 5-7 minutes until the greens are tender.
  6. Remove from heat and stir in the lemon juice and parsley. Adjust seasonings as needed.
  7. Serve hot, garnished with additional parsley as desired.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 7gSaturated Fat: 1gMonounsaturated Fat: 4gSodium: 400mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 2500IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Lentils can be replaced with seasonal vegetables according to preference. Store in an airtight container for up to 5 days in the fridge or freeze for up to 3 months.

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