Description
This High-Protein Vegetable Soup is the perfect blend of nutrition and flavor, ideal for meal prep or a light lunch that actually fills you up. Packed with plant-based protein from lentils and beans, and loaded with colorful vegetables, it’s naturally gluten-free, dairy-free, and deliciously satisfying.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 zucchini, chopped
- 1 cup green beans, chopped
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1/2 cup red lentils (rinsed)
- 6 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and black pepper, to taste
- 1 handful baby spinach or kale (optional, for added greens)
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, cooking for 2–3 minutes until fragrant.
- Cook vegetables: Add carrots, celery, zucchini, and green beans. Sauté for 5–7 minutes until slightly tender.
- Simmer: Stir in diced tomatoes, chickpeas, kidney beans, red lentils, broth, and herbs. Bring to a boil, then reduce heat and simmer for 25–30 minutes or until lentils are soft.
- Finish: Stir in spinach or kale during the last 5 minutes of cooking. Season with salt and pepper to taste.
- Serve: Ladle into bowls and enjoy warm. Great with whole grain bread or a sprinkle of nutritional yeast.
Notes
Store leftovers in the fridge for up to 5 days or freeze in portions for up to 3 months. Feel free to add quinoa or tofu cubes for extra protein and texture.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup, Healthy
- Method: One-Pot
- Cuisine: Plant-Based
Nutrition
- Serving Size: 1.5 cups
- Calories: 280
- Sugar: 7g
- Sodium: 620mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 16g
- Cholesterol: 0mg
Keywords: high protein soup, vegetable soup, vegan protein soup, lentil vegetable soup, healthy soup recipe