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High-Protein Vegetable Soup

High-Protein Vegetable Soup That Warms Your Soul

This High-Protein Vegetable Soup is a comforting, nourishing dish packed with legumes and vibrant vegetables, ideal for meal prep.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 bowls
Course: Soups
Cuisine: American
Calories: 250

Ingredients
  

For the Soup Base
  • 2 tablespoons olive oil can use vegetable oil as a substitute
  • 1 medium onion finely chopped
  • 2 cloves garlic minced
  • 2 medium carrots diced
  • 2 stalks celery chopped
  • 1 medium red bell pepper diced
  • 6 cups vegetable broth or water and vegetable bouillon
For the Protein Boost
  • 1 cup dried lentils rinsed
  • 1 can chickpeas drained
  • 1 can black beans drained
For the Flavoring
  • 1 teaspoon dried thyme or fresh thyme
  • 1 teaspoon dried basil or fresh basil
  • salt to taste
  • pepper to taste
For the Vegetables
  • 2 cups kale chopped
  • 1 cup green beans trimmed
  • 1 cup frozen peas
For the Finishing Touches
  • 1 tablespoon fresh lemon juice or lime juice
  • 0.25 cup fresh parsley chopped

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 finely chopped onion and 2 minced garlic cloves. Sauté for about 3-4 minutes until translucent.
  2. Stir in 2 diced carrots, 2 chopped celery stalks, and 1 diced red bell pepper. Continue to sauté for another 5 minutes.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed dried lentils. Bring to a gentle boil, then reduce heat and simmer covered for 15 minutes.
  4. Stir in 1 can of drained chickpeas, 1 can of black beans, 1 teaspoon of dried thyme, 1 teaspoon of dried basil, and salt and pepper to taste. Simmer uncovered for another 10 minutes.
  5. Fold 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.
  6. Remove the pot from heat and stir in the juice of 1 lemon and a handful of chopped fresh parsley.
  7. Before serving, taste the soup and adjust seasoning as necessary.
  8. Ladle into bowls and garnish with extra parsley if desired. Serve with crusty bread.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 2000IUVitamin C: 40mgCalcium: 80mgIron: 3mg

Notes

Use fresh herbs for best flavor. This soup is great for meal prep and freezes well.

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