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–+ servings
High-Protein Vegetable Soup

High-Protein Vegetable Soup for a Cozy, Nourishing Meal

High-Protein Vegetable Soup is a nourishing dish, packed with protein and perfect for cozy meals.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 bowls
Course: Dinner
Cuisine: Gluten-Free, Vegan
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with avocado oil or vegetable oil.
  • 1 medium Onion Use shallots for a milder flavor.
  • 3 cloves Garlic Fresh garlic is preferred.
For the Veggies
  • 2 medium Carrots Substitute with parsnips if desired.
  • 2 stalks Celery Can be replaced with bell peppers.
  • 1 medium Red Bell Pepper Green bell peppers can be used for a sharper taste.
  • 2 cups Kale Spinach can be an alternative.
  • 1 cup Green Beans Snap peas can be substituted.
  • 1 cup Frozen Peas
For the Protein
  • 1 cup Lentils Brown or green lentils work best.
  • 1 cup Chickpeas Canned is convenient; rinse well.
  • 1 cup Black Beans Another canned option; rinse before use.
For the Seasoning
  • 1 teaspoon Thyme Substitute with dried oregano if desired.
  • 1 teaspoon Basil Fresh is ideal, but dried works too.
  • to taste Salt
  • to taste Pepper
For the Finish
  • 6 cups Vegetable Broth Use low-sodium broth for better control.
  • 1 medium Lemon Juice Lime juice can be used as an alternative.
  • ¼ cup Fresh Parsley Chives or cilantro are excellent substitutes.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic, stirring for about 3–4 minutes until the onion is translucent.
  2. Stir in diced carrots, chopped celery, and diced red bell pepper. Cook for an additional 5 minutes until the vegetables soften.
  3. Pour in vegetable broth and add lentils. Bring to a boil, then reduce to a simmer. Cook covered for about 15 minutes.
  4. Incorporate drained chickpeas, black beans, thyme, basil, salt, and pepper. Simmer uncovered for another 10 minutes.
  5. Add chopped kale, green beans, and frozen peas. Stir well and cook for 5–7 minutes until the greens are tender.
  6. Remove from heat and mix in lemon juice and parsley. Adjust seasoning as desired.
  7. Ladle the hot soup into bowls and garnish with parsley. Serve warm.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 50gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 400mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 25IUVitamin C: 40mgCalcium: 80mgIron: 4mg

Notes

This soup can be stored in the fridge for up to 5 days or frozen for up to 3 months. Allow flavors to meld by letting it rest after cooking.

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