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High-Protein Vegetable Soup

High-Protein Vegetable Soup for a Hearty, Healthy Meal

A nourishing High-Protein Vegetable Soup that combines legumes and vegetables, perfect for a healthy and comforting meal.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 6 cups
Course: Dinner
Cuisine: Vegan
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Essential fat for sautéing; enhances flavor.
  • 1 medium Onion, chopped Flavor base; builds aromatic depth.
  • 2 cloves Garlic, minced Adds savory richness.
For the Vegetables
  • 2 Carrots, peeled and diced Provides beta-carotene.
  • 2 stalks Celery, diced Adds crunch and herbal notes.
  • 1 Red Bell Pepper, diced Adds sweetness and vitamin C.
  • 2 cups Kale, chopped Nutritional boost and texture.
  • 1 cup Green Beans, trimmed and cut Provides a crisp texture.
  • 1 cup Frozen Peas Quick-cooking sweetness.
For the Protein
  • 1 cup Dried Lentils, rinsed and drained Adds protein and thickens the soup.
  • 1 can Canned Chickpeas, drained and rinsed Adds creaminess and protein.
  • 1 can Canned Black Beans, drained and rinsed Contributes to thickness and fiber.
Seasonings and Flavor Enhancers
  • 1 teaspoon Dried Thyme Herbal flavor addition.
  • 1 teaspoon Dried Basil Adds fresh, aromatic flavor.
  • Salt and Pepper Essential seasonings to enhance flavors.
  • 2 tablespoons Fresh Lemon Juice Balances richness and adds brightness.
  • ¼ cup Fresh Parsley, chopped Garnish that enhances freshness.

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped onion and 2 minced garlic cloves, sautéing for about 3-4 minutes until the onion is translucent and fragrant.
  2. Stir in 2 diced carrots, 2 diced celery stalks, and 1 diced red bell pepper. Sauté for another 5 minutes, allowing the vegetables to soften.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed lentils. Bring to a boil, then lower the heat to a simmer and cook for 15 minutes.
  4. Stir in 1 can each of drained chickpeas and black beans, along with 1 teaspoon each of dried thyme and basil. Season with salt and pepper to taste, then simmer for an additional 10 minutes.
  5. Add 2 cups of chopped kale, 1 cup of trimmed and cut green beans, and 1 cup of frozen peas. Cook for about 5-7 minutes until the kale is wilted.
  6. Remove the pot from the heat and stir in 2 tablespoons of fresh lemon juice and ¼ cup of chopped parsley.
  7. Ladle the warm soup into bowls, garnishing with additional parsley if desired. Serve hot.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 36gProtein: 12gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 3000IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

This soup can be stored in the fridge for up to 5 days or frozen for up to 3 months. Adjust cooking times for softer veggies if desired.

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