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–+ servings
High-Protein Vegetable Soup

High-Protein Vegetable Soup: A Cozy Vegan Comfort Bowl

Enjoy a comforting High-Protein Vegetable Soup packed with plant-based protein and vibrant veggies.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tbsp Olive Oil Substitute with avocado oil for a different taste.
  • 1 medium Onion, chopped Shallots can be used for a milder flavor.
  • 2 cloves Garlic, minced Fresh garlic is preferred for best results.
For the Veggies
  • 2 Carrots, diced Parsnips are a tasty substitute.
  • 2 Celery stalks, diced Bell peppers can also be used.
  • 1 Red Bell Pepper, diced Green or yellow bell peppers work well too.
For Protein and Texture
  • 6 cups Vegetable Broth Low-sodium options recommended.
  • 1 cup Lentils, dried, rinsed Brown or green lentils are best.
  • 1 can Chickpeas, drained and rinsed White beans can be substituted.
  • 1 can Black Beans, drained and rinsed Pinto beans can be used as an alternative.
For Flavor
  • 1 tsp Dried Thyme Fresh thyme can enhance the flavor.
  • 1 tsp Dried Basil Use Italian seasoning if unavailable.
  • Salt and Pepper Adjust to your taste.
For the Greens
  • 2 cups Kale, chopped Swiss chard is a lovely substitute.
  • 1 cup Green Beans, trimmed Asparagus can replace them.
  • 1 cup Frozen Peas Fresh peas can be swapped if available.
For Finishing Touches
  • 2 tbsp Lemon Juice Lime juice is a great alternative.
  • ¼ cup Fresh Parsley, chopped Cilantro is an alternative for different flavor.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped medium onion and 2 minced garlic cloves. Sauté for 3-4 minutes until translucent and fragrant.
  2. Add 2 diced carrots, 2 diced celery stalks, and 1 diced red bell pepper. Stir and cook for another 5 minutes until softened.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed dried lentils. Bring to a boil, then reduce to a simmer and cover. Cook for about 15 minutes until lentils are tender.
  4. Stir in 1 can of drained chickpeas and black beans, along with 1 teaspoon each of dried thyme and basil. Season with salt and pepper. Simmer uncovered for an additional 10 minutes.
  5. Add 2 cups of chopped kale, 1 cup of trimmed green beans, and 1 cup of frozen peas. Cook for 5-7 minutes until kale is wilted and green beans are tender.
  6. Off the heat, stir in 2 tablespoons of fresh lemon juice and ¼ cup of chopped fresh parsley. Adjust seasoning if needed.
  7. Ladle the soup into bowls, garnishing with extra parsley if desired. Serve with crusty bread or a side salad.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 450mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 800IUVitamin C: 30mgCalcium: 100mgIron: 4mg

Notes

This soup freezes well; store in airtight containers for up to 3 months for quick meal prep.

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