Go Back
+ servings
High-Protein Vegetable Soup

High-Protein Vegetable Soup for a Cozy and Healthy Meal

A heartwarming and nutritious High-Protein Vegetable Soup featuring lentils, chickpeas, and a variety of fresh vegetables for a filling vegan dish.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 cups
Course: Soups
Cuisine: Gluten-Free, Vegan
Calories: 220

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Cooking fat for sautéing vegetables; substitute with avocado oil for a unique twist.
  • 1 medium Onion Adds sweetness and depth; shallots can replace for a milder flavor.
  • 2 cloves Garlic Infuses the soup with aromatic goodness; garlic powder is a good alternative if fresh isn’t available.
  • 6 cups Vegetable Broth Forms the heart of the soup; opt for low-sodium to control saltiness.
For the Vegetables
  • 2 medium Carrots Brings natural sweetness and vibrant color; parsnips work well as a substitute.
  • 2 stalks Celery Provides crunchy texture; feel free to omit if not preferred.
  • 1 medium Red Bell Pepper Adds sweetness and vitamin C; any bell pepper will do!
  • 2 cups Kale Adds nutrition and texture; spinach is a quick-cooking alternative.
  • 1 cup Green Beans Offers crunch and visual appeal; zucchini can be swapped if desired.
  • 1 cup Frozen Peas Brings a pop of sweetness and color; fresh peas are great when in season.
For the Protein Boost
  • 1 cup Lentils A primary protein source that thickens the soup; brown or green lentils are preferred; avoid red as they can become mushy.
  • 1 can Chickpeas Enhances protein and fiber; canned options are convenient, while dried need soaking beforehand.
  • 1 can Black Beans Enhances protein and fiber; canned options are convenient, while dried need soaking beforehand.
For Flavor
  • 1 teaspoon Dried Thyme Fresh herbs elevate the dish's flavor; adjust quantity when using dried herbs.
  • 1 teaspoon Dried Basil Fresh herbs elevate the dish's flavor; adjust quantity when using dried herbs.
  • Salt Essential seasonings to taste; remember to adjust based on broth saltiness.
  • Pepper Essential seasonings to taste; remember to adjust based on broth saltiness.
  • 1 tablespoon Lemon Juice Brightens all flavors beautifully; lime juice offers a zesty alternative.
  • ¼ cup Fresh Parsley Serves as a lovely garnish; optional but recommended!

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Once shimmering, add 1 diced onion and 2 minced garlic cloves, sautéing for about 3-5 minutes until the onion becomes translucent and fragrant.
  2. Add 2 diced carrots, 2 chopped celery stalks, and 1 diced red bell pepper to the pot. Stir the vegetables and sauté for an additional 5-7 minutes until they soften.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed lentils. Bring the mixture to a boil over high heat, then reduce to medium-low and let it simmer uncovered for 15 minutes.
  4. Add 1 can each of chickpeas and black beans (drained and rinsed), along with 1 teaspoon each of dried thyme and basil, and salt and pepper to taste.
  5. Stir 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 the pot from heat and mix in the juice of 1 lemon and ¼ cup of chopped fresh parsley.
  7. Taste the soup and adjust seasoning as needed with salt or pepper. Serve piping hot, optionally garnished with extra parsley.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 40gProtein: 12gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 800IUVitamin C: 75mgCalcium: 60mgIron: 4mg

Notes

Feel free to swap in whatever vegetables you have on hand; this soup is all about versatility. A splash of soy sauce can enhance flavor.

Tried this recipe?

Let us know how it was!