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High-Protein Vegetable Soup: Your Cozy Vegan Comfort Bowl

A nourishing high-protein vegetable soup packed with fresh veggies and legumes that will keep you full and energized.
Print Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 cups
Course: Dinner
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil For sautéing aromatics, can substitute with avocado oil.
  • 1 medium Onion Chopped, provides depth and natural sweetness.
  • 2 cloves Garlic Minced, enhances flavor.
For the Vegetables
  • 2 Carrots Diced, adds sweetness and crunch.
  • 2 stalks Celery Diced, contributes texture.
  • 1 Red Bell Pepper Diced, provides sweetness and vitamin C.
For the Soup
  • 6 cups Vegetable Broth Enhances overall flavor.
  • 1 cup Lentils Dried and rinsed, main protein source.
  • 1 can Chickpeas Drained and rinsed, adds creaminess.
  • 1 can Black Beans Drained and rinsed, enhances fiber content.
For Seasoning
  • 1 teaspoon Dried Thyme Savory herb that complements beans and greens.
  • 1 teaspoon Dried Basil Imparts Mediterranean flavor.
  • Salt and Pepper Essential for seasoning; adjust to taste.
For the Greens
  • 2 cups Kale Chopped, adds nutrients.
  • 1 cup Green Beans Trimmed, provides a crisp texture.
  • 1 cup Frozen Peas Adds sweetness and color.
For Finishing Touches
  • 2 tablespoons Lemon Juice Brightens flavor.
  • ¼ cup Fresh Parsley Chopped, for garnish.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Begin your High-Protein Vegetable Soup by heating 2 tablespoons of olive oil in a large pot over medium heat. Add 1 chopped onion and 2 minced garlic cloves, sautéing for 3–4 minutes until the onion becomes translucent and fragrant.
  2. Next, toss in 2 diced carrots, 2 diced celery stalks, and 1 diced red bell pepper. Sauté the mixture for an additional 5 minutes.
  3. Pour in 6 cups of vegetable broth along with 1 cup of rinsed lentils. Increase heat to bring to a boil, then reduce to simmer. Cover and cook for about 15 minutes.
  4. Stir in 1 can each of drained chickpeas and black beans, along with 1 teaspoon of dried thyme and 1 teaspoon of dried basil. Add salt and pepper to taste, and simmer uncovered for another 10 minutes.
  5. Incorporate 2 cups of chopped kale, 1 cup of trimmed green beans, and 1 cup of frozen peas. Continue to cook for 5–7 minutes.
  6. Once the greens are cooked, take the pot off the heat and stir in 2 tablespoons of lemon juice and ¼ cup of chopped fresh parsley.
  7. Taste your soup and adjust seasoning as necessary. Serve hot, garnished with extra parsley.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 400mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 30IUVitamin C: 50mgCalcium: 80mgIron: 3mg

Notes

This soup is perfect for batch cooking and freezes beautifully. Leave out herbs until reheating for best flavor.

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