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–+ servings
High-Protein Vegetable Soup

High-Protein Vegetable Soup: Your Cozy Vegan Comfort Bowl

This High-Protein Vegetable Soup is a nourishing and customizable vegan dish, perfect for meal prep and packed with flavor.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 6 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a different flavor.
  • 1 medium Onion Use shallots for a milder taste.
  • 3 cloves Garlic Substitute with garlic powder if fresh isn't available.
  • 2 medium Carrots Use parsnips for an earthy alternative.
  • 2 stalks Celery Skip if not available.
  • 1 medium Red Bell Pepper Substitute with yellow or orange peppers.
For the Soup
  • 6 cups Vegetable Broth Use water with bouillon cubes in a pinch.
  • 1 cup Dried Lentils Canned lentils can be added later to reduce cooking time.
  • 1 can Chickpeas Cannellini beans can be a substitute.
  • 1 can Black Beans Can swap for kidney beans.
  • 1 teaspoon Dried Thyme Fresh thyme can be used; increase amount slightly.
  • 1 teaspoon Dried Basil Fresh basil is a great substitute if available.
  • Salt Adjust to taste.
  • Pepper Adjust to taste.
For the Veggies
  • 2 cups Kale Can replace with spinach if preferred.
  • 1 cup Green Beans Snap peas can work well instead.
  • 1 cup Frozen Peas Can be substituted with fresh peas.
For the Finishing Touch
  • 1 tablespoon Lemon Juice Substitute vinegar for acidity.
  • 1 handful Fresh Parsley Swaps well with cilantro.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Once shimmering, add 1 chopped onion and 3 minced garlic cloves. Sauté for about 3-4 minutes, until the onion becomes translucent and fragrant.
  2. Stir in 2 diced carrots, 2 chopped celery stalks, and 1 diced red bell pepper. Continue to sauté these veggies for an additional 5 minutes.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed dried lentils. Bring to a vigorous boil, then reduce heat to a gentle simmer for about 15 minutes.
  4. Add 1 can each of chickpeas and black beans, along with 1 teaspoon each of dried thyme and dried basil, and salt and pepper to taste. Let simmer for another 10 minutes.
  5. Add 2 cups of chopped kale, 1 cup of green beans, and 1 cup of frozen peas. Cook for an additional 5-7 minutes.
  6. Remove from heat and stir in the juice of 1 fresh lemon and chopped parsley. Adjust seasoning if needed.
  7. Ladle the soup into bowls, garnishing with extra parsley if desired.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 14gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 500mgPotassium: 600mgFiber: 12gSugar: 4gVitamin A: 1500IUVitamin C: 40mgCalcium: 80mgIron: 3mg

Notes

Enjoy with crusty artisan bread for a comforting meal. The soup can be stored in the fridge for up to 5 days or frozen for 3 months.

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