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High-Protein Vegetable Soup

Delicious High-Protein Vegetable Soup for Cozy Nights

This High-Protein Vegetable Soup is a nutritious blend of fresh veggies and legumes, perfect for cozy nights.
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 6 bowls
Course: Dinner
Cuisine: Gluten-Free, Vegan
Calories: 250

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil or avocado oil as substitute
  • 1 cup Onion chopped, yellow or white
  • 2 cloves Garlic minced
For the Veggies
  • 2 medium Carrots diced, can substitute with parsnips
  • 2 stalks Celery chopped, can substitute with fennel
  • 1 medium Red Bell Pepper diced, green bell pepper is alternative
For the Protein & Legumes
  • 1 cup Lentils rinsed, brown or green
  • 1 can Chickpeas drained
  • 1 can Black Beans drained
For the Flavor
  • 1 teaspoon Dried Thyme or fresh thyme
  • 1 teaspoon Dried Basil or Italian seasoning
  • to taste Salt
  • to taste Pepper
For the Greens
  • 2 cups Kale chopped, can substitute with Swiss chard
  • 1 cup Green Beans trimmed
  • 1 cup Frozen Peas or fresh peas if available
For the Finishing Touches
  • 1 tablespoon Lemon Juice or lime juice as alternative
  • ¼ cup Fresh Parsley chopped, or cilantro

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 chopped onion and 2 minced garlic cloves, sautéing until the onion becomes translucent, about 3-4 minutes.
  2. Stir in 2 diced carrots, 2 chopped celery stalks, and 1 diced red bell pepper. Sauté for about 5 minutes until they soften slightly.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed lentils. Increase the heat to bring the mixture to a boil, then reduce to a simmer. Cover and cook for approximately 15 minutes.
  4. Add 1 can of drained chickpeas, 1 can of black beans, 1 teaspoon of dried thyme, 1 teaspoon of dried basil, along with salt and pepper to taste. Simmer uncovered for another 10 minutes.
  5. Mix in 2 cups of chopped kale, 1 cup of trimmed green beans, and 1 cup of frozen peas. Cook for an additional 5-7 minutes until the greens are wilted.
  6. Remove from heat, stir in the juice of 1 lemon and ¼ cup of chopped fresh parsley. Taste and adjust seasonings.
  7. Ladle the soup into bowls and garnish with extra parsley. Serve hot.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 800IUVitamin C: 20mgCalcium: 80mgIron: 3mg

Notes

This soup is freezable for up to 3 months. Let cool completely before storing.

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