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High-Protein Vegetable Soup

High-Protein Vegetable Soup: A Cozy Boost of Nutrition

This High-Protein Vegetable Soup is a nourishing dish packed with protein and fiber, perfect for a cozy and nutritious meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 bowls
Course: Lunch
Cuisine: Healthy, Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with avocado oil if needed.
  • 1 medium Onion Shallots work as a milder alternative.
  • 2 cloves Garlic Fresh garlic is preferred for optimal flavor.
For the Veggies
  • 2 medium Carrots Can swap with sweet potatoes.
  • 2 stalks Celery Fennel can be an exciting substitution.
  • 1 medium Red Bell Pepper Any color bell pepper can also be used.
  • 2 cups Kale Spinach or Swiss chard make good alternatives.
  • 1 cup Green Beans Consider zucchini for a softer bite.
  • 1 cup Frozen Peas Fresh peas are a nice replacement if available.
For the Protein
  • 1 cup Dried Lentils Rinse before use for best results.
  • 1 cup Chickpeas Canned is convenient, just rinse them first.
  • 1 cup Black Beans Can swap for other beans like kidney beans.
For the Flavor
  • 6 cups Vegetable Broth Water mixed with vegetable bouillon works too.
  • 1 teaspoon Dried Thyme Adjust amounts to suit your taste.
  • 1 teaspoon Dried Basil Using fresh herbs for a punch.
  • 1 medium Fresh Lemon Juice A key element for flavor enhancement.
  • 1 handful Fresh Parsley Cilantro is a good swap for different notes.

Equipment

  • Large pot

Method
 

Cooking Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 finely chopped onion and 2 minced garlic cloves. Sauté for 3–4 minutes until translucent.
  2. Stir in 2 diced carrots, 2 diced celery stalks, and 1 diced red bell pepper. Sauté for another 5 minutes.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed dried lentils. Bring to a boil, then simmer covered for about 15 minutes.
  4. Add 1 cup of canned chickpeas (rinsed), 1 cup of canned black beans (rinsed), 1 teaspoon each of dried thyme and basil. Simmer for an additional 10 minutes.
  5. Stir in 2 cups of chopped kale, 1 cup of green beans, and 1 cup of frozen peas. Cook for about 5–7 minutes.
  6. Remove from heat and squeeze in the juice of 1 fresh lemon and a handful of chopped parsley. Stir to combine.
  7. Ladle the soup into bowls and garnish with extra parsley. Serve with crusty artisan bread.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 14gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 720mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 180IUVitamin C: 60mgCalcium: 8mgIron: 20mg

Notes

Feel free to mix and match ingredients to craft your own version. Store in the fridge for up to five days.

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