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High-Protein Vegetable Soup

Hearty High-Protein Vegetable Soup for Ultimate Comfort

This High-Protein Vegetable Soup is a nourishing, comforting dish packed with plant-based goodness and rich flavors.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 bowls
Course: Healthy Light Meals
Cuisine: American
Calories: 310

Ingredients
  

For the Soup Base
  • 1 tablespoon olive oil Adds flavor and helps sauté the vegetables
  • 1 medium onion Chopped
  • 2 cloves garlic Minced
  • 2 medium carrots Diced
  • 2 stalks celery Diced
  • 1 medium red bell pepper Diced
For the Protein Power
  • 6 cups vegetable broth Low-sodium recommended
  • 1 cup dried lentils Rinsed and drained
  • 1 can chickpeas Drained
  • 1 can black beans Drained
For Extra Flavor
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • to taste salt Season to taste
  • to taste pepper Season to taste
For the Finishing Touch
  • 2 cups kale Chopped
  • 1 cup green beans Trimmed and cut into 1-inch pieces
  • 1 cup frozen peas
  • 2 tablespoons fresh lemon juice For brightness
  • ¼ cup fresh parsley Chopped

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat the olive oil in a large pot over medium heat until it shimmers. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until the onion is translucent and garlic is aromatic.
  2. Stir in the diced carrots, diced celery, and diced red bell pepper. Sauté for an additional 5 minutes until the vegetables soften.
  3. Pour in the vegetable broth and add the rinsed lentils. Bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes.
  4. Add the drained chickpeas, drained black beans, dried thyme, dried basil, and season with salt and pepper. Stir and let simmer for another 10 minutes.
  5. Stir in the chopped kale, green beans, and frozen peas. Cook for 5-7 minutes until all vegetables are tender.
  6. Remove from heat and stir in the fresh lemon juice and chopped parsley.
  7. Taste and adjust seasoning as needed before serving.
  8. Serve hot, garnished with extra parsley if desired.

Nutrition

Serving: 1bowlCalories: 310kcalCarbohydrates: 55gProtein: 19gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 900IUVitamin C: 35mgCalcium: 80mgIron: 4mg

Notes

Feel free to customize vegetables according to your preferences. Properly sautéing ingredients enhances the flavor. Store leftovers in the fridge and reheat as needed.

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