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High-Protein Vegetable Soup

High-Protein Vegetable Soup for Cozy Nights In

This High-Protein Vegetable Soup is a comforting, nutritious meal packed with fiber and 15 grams of protein per serving.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 cups
Course: Dinner Ideas
Cuisine: Vegan, Vegetarian
Calories: 250

Ingredients
  

For the Soup Base
  • 1 tablespoon olive oil Essential for sautéing vegetables
  • 1 medium onion Chopped
  • 3 cloves garlic Minced
  • 2 medium carrots Peeled and diced
  • 2 stalks celery Diced
  • 1 medium red bell pepper Diced
For the Broth and Protein
  • 6 cups vegetable broth
  • 1 cup dried lentils Rinsed and drained
  • 1 can chickpeas Drained and rinsed
  • 1 can black beans Drained and rinsed
For the Seasoning
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • to taste salt
  • to taste pepper
For the Veggie Medley
  • 2 cups kale Chopped
  • 1 cup green beans Trimmed and cut into 1-inch pieces
  • 1 cup frozen peas
For Finishing Touches
  • 2 tablespoons fresh lemon juice
  • ¼ cup fresh parsley Chopped

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, sauté for 3-4 minutes until the onion is translucent.
  2. Stir in the diced carrots, celery, and red bell pepper. Sauté for another 5 minutes until the vegetables soften.
  3. Pour in 6 cups of vegetable broth and the rinsed lentils. Bring to a boil, then reduce to a simmer and cover for about 15 minutes.
  4. Add the drained chickpeas and black beans along with dried thyme, dried basil, salt, and pepper. Simmer for another 10 minutes.
  5. Stir in the chopped kale, green beans, and frozen peas. Cook for an additional 5-7 minutes until all vegetables are tender.
  6. Remove from heat and add 2 tablespoons of fresh lemon juice and ¼ cup of chopped parsley. Stir to combine.
  7. Adjust seasoning with more salt or pepper if needed before serving hot, garnished with fresh parsley.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 3000IUVitamin C: 40mgCalcium: 80mgIron: 3mg

Notes

This soup freezes beautifully; prepare a double batch and freeze portions for a quick meal later on.

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