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High Protein Vegetable Soup

High Protein Vegetable Soup: Nourishing Comfort in a Bowl

A comforting high protein vegetable soup packed with nutritious ingredients, perfect for cozy dinners and quick lunches.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 bowls
Course: Dinner
Cuisine: Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for different flavor.
  • 1 medium Onion Use shallots for a milder taste.
  • 2 medium Carrots Substitute with sweet potatoes for a twist.
  • 2 stalks Celery Leeks can be used for a more delicate taste.
  • 3 cloves Garlic Garlic powder can replace fresh if needed.
  • 1 teaspoon Dried Thyme Oregano or Italian seasoning can replace it.
  • 1 teaspoon Dried Rosemary Thyme can stand in if rosemary is lacking.
  • 1 teaspoon Red Pepper Flakes Optional, omit if avoiding spice.
For the Soup
  • 6 cups Vegetable Broth Chicken broth can be used for non-vegetarian versions.
  • 1 14.5-ounce can Diced Tomatoes Can swap for fresh tomatoes or a different canned variety.
  • 1 cup Green Beans Asparagus pieces can be an alternative.
  • 1 medium Zucchini Yellow squash is a good substitute.
  • 1 medium Yellow Squash You can also use regular squash.
  • 1 cup Broccoli Florets Broccoli stems or cauliflower can be used.
  • 2 cups Spinach Kale can substitute for a heartier option.
For Protein Power
  • 1 can Chickpeas Delivers protein and fiber; white beans or black beans can replace them.
  • 1 can Kidney Beans Mixed beans or pinto beans work well too.
  • 1 cup Red Lentils Yellow lentils or split peas are alternatives.
To Finish
  • 1/4 cup Nutritional Yeast Optional for a cheesy flavor.
  • to taste Salt Enhances overall flavor.
  • to taste Black Pepper Adjust to personal taste.
  • 1/4 cup Fresh Parsley For garnish.
  • 1 lemon Lemon Wedges Optional for brightness and acidity.

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 finely chopped onion, 2 diced carrots, and 2 chopped celery stalks. Sauté for 5-7 minutes, stirring occasionally, until the vegetables soften and the onion turns translucent. Finally, add 3 minced garlic cloves and cook for an additional minute until fragrant.
  2. Sprinkle in 1 teaspoon of dried thyme, 1 teaspoon of dried rosemary, and optional red pepper flakes to taste. Stir the mixture well for about 1-2 minutes, allowing the herbs to release their aromatic flavors.
  3. Pour in 6 cups of vegetable broth and add one 14.5-ounce can of diced tomatoes, including the juice. Stir to combine and bring the mixture to a gentle simmer over medium-high heat.
  4. Once simmering, add 1 cup of chopped green beans, 1 diced zucchini, and 1 diced yellow squash to the pot. Stir them in and let the soup simmer for another 10-12 minutes.
  5. Next, stir in 1 cup of broccoli florets, 2 cups of fresh spinach, 1 can of drained chickpeas, 1 can of kidney beans, and 1 cup of red lentils. Allow the soup to simmer for an additional 15-20 minutes.
  6. Once all the ingredients are cooked, add salt and freshly ground black pepper according to your taste. Optional nutritional yeast can also be stirred in at this point for an extra cheesy flavor.
  7. Ladle the soup into bowls and garnish with freshly chopped parsley. For an extra burst of flavor, serve with lemon wedges on the side.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 800mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 5000IUVitamin C: 60mgCalcium: 60mgIron: 3mg

Notes

This High Protein Vegetable Soup can be adapted with your choice of vegetables and flavors to customize it to your taste.

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