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High-Protein Vegetable Soup

High-Protein Vegetable Soup for Cozy Comfort Anytime

This High-Protein Vegetable Soup is a hearty vegan-friendly dish packed with nutritious lentils, chickpeas, and vibrant vegetables.
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Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 6 cups
Course: Soups
Cuisine: Vegan
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Or substitute with avocado oil.
  • 1 Onion, chopped Yellow or red onion can be used.
  • 3 cloves Garlic, minced Fresh is preferred.
For the Vegetables
  • 2 Carrots, diced Parsnips can be an alternative.
  • 2 Celery stalks, chopped Fennel works as a substitute.
  • 1 Red Bell Pepper, diced Green bell peppers are a substitute.
For the Soup Base
  • 6 cups Vegetable Broth Use water and bouillon cubes as an alternative.
For Protein
  • 1 cup Dried Lentils Canned lentils can be added later.
  • 1 can Chickpeas, rinsed Canned chickpeas work well.
  • 1 can Black Beans Kidney beans offer a good alternative.
For Flavor
  • 1 teaspoon Dried Thyme Feel free to use fresh herbs.
  • 1 teaspoon Basil
  • Salt To taste.
  • Pepper To taste.
For the Greens
  • 2 cups Kale, chopped Spinach can be used but added later.
  • 1 cup Green Beans, trimmed and halved Snap peas can be a substitute.
  • 1 cup Frozen Peas Fresh peas can be used with shorter cooking time.
For the Finish
  • 1 Fresh Lemon Juice Lime juice is a suitable alternative.
  • 1/4 cup Fresh Parsley, chopped Cilantro provides a different flavor.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic; sauté for 3-4 minutes until fragrant.
  2. Stir in carrots, celery, and red bell pepper; sauté for about 5 minutes until the vegetables soften.
  3. Pour in vegetable broth and add lentils; bring to a rolling boil, then reduce to a simmer for 15 minutes.
  4. Mix in chickpeas, black beans, thyme, and basil; simmer uncovered for 10 minutes.
  5. Add kale, green beans, and frozen peas; cook for 5-7 minutes until kale wilts and beans are tender.
  6. Remove from heat; stir in lemon juice and adjust seasoning with salt and pepper. Serve, garnished with parsley.
  7. Store in airtight containers in the fridge for up to 5 days or freeze for up to 3 months.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 12gFat: 5gSaturated Fat: 0.5gMonounsaturated Fat: 2gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 2000IUVitamin C: 30mgCalcium: 60mgIron: 3.5mg

Notes

This soup is flexible; adjust herbs and vegetables according to your preferences. Perfect for meal prep and easy reheating.

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