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High-Protein Vegetable Soup

A hearty and nutritious High-Protein Vegetable Soup packed with lentils, beans, and fresh vegetables.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Soup
Cuisine: American
Calories: 250

Ingredients
  

Aromatics
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
Vegetables
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 medium red bell pepper, diced
  • 4 cups vegetable broth
  • 1 cup kale, chopped
  • 1 cup green beans
  • 1 cup frozen peas
Proteins
  • 1 cup lentils, rinsed
  • 1 can chickpeas, drained
  • 1 can black beans, drained
Seasoning
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • to taste salt
  • to taste pepper
Finishing Touches
  • 2 tablespoons fresh lemon juice
  • 1/4 cup parsley, chopped

Equipment

  • Large pot

Method
 

Step‑by‑Step Instructions
  1. Sauté the aromatics by heating olive oil in a large pot over medium heat. Add the diced onion and cook until translucent. Stir in minced garlic and cook until golden.
  2. Add diced carrots and celery, sautéing until softened. Then add diced red bell pepper and cook until bright and tender.
  3. Pour in vegetable broth and rinsed lentils, bringing to a gentle boil. Reduce heat to simmer for about 20 minutes.
  4. Stir in drained chickpeas and black beans, allowing to simmer for an additional 5-10 minutes.
  5. Season the soup with dried thyme, dried basil, salt, and pepper, stirring well and simmering for 5 more minutes.
  6. Fold in chopped kale and green beans, cooking for 5-7 minutes until vibrant and tender. Add frozen peas just before serving.
  7. Remove from heat and stir in fresh lemon juice and chopped parsley. Let sit for a couple of minutes before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 5gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 400mgPotassium: 700mgFiber: 10gSugar: 6gVitamin A: 2500IUVitamin C: 30mgCalcium: 60mgIron: 4mg

Notes

Use the freshest vegetables for the best flavor and nutrients. Don't skip the lemon juice for a zesty finish.

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