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–+ servings
High-Protein Vegetable Soup

Nourishing High-Protein Vegetable Soup for Cozy Nights

This High-Protein Vegetable Soup is a comforting bowl of nourishment filled with hearty lentils, chickpeas, and vibrant vegetables.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Can substitute with any neutral oil.
  • 1 medium Onion Yellow or white onions work best.
  • 3 cloves Garlic Fresh garlic is recommended for the best flavor.
  • 2 medium Carrots Substitute with parsnips for a different sweetness.
  • 2 stalks Celery Fennel can be used for a different flavor profile.
  • 1 medium Red Bell Pepper Any bell pepper can be used; green for more tangy flavor.
  • 6 cups Vegetable Broth Opt for low-sodium to control salt levels.
  • 1 cup Dried Lentils Use brown or green lentils—avoid red as they tend to mush.
  • 1 can Canned Chickpeas Can be replaced with cannellini beans for a different texture.
  • 1 can Canned Black Beans Pinto beans can also be used.
  • 1 teaspoon Dried Thyme Fresh thyme can be substituted (use less).
  • 1 teaspoon Dried Basil Oregano can be an alternative for a different herbal note.
  • Salt Adjust to taste, adding in increments.
  • Pepper Adjust to taste, adding in increments.
  • 2 cups Kale Spinach can be used for a milder flavor instead.
  • 1 cup Green Beans Frozen green beans can be used for convenience.
  • 1 cup Frozen Peas Fresh peas can substitute when in season.
  • 1 tablespoon Fresh Lemon Juice Lime juice can be used for a different tang.
  • 1 handful Fresh Parsley Cilantro can be used for a distinct flavor twist.

Equipment

  • large pot

Method
 

Step-by-Step Instructions for High-Protein Vegetable Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Once the oil is glistening, add 1 diced onion and 3 minced garlic cloves. Sauté for 3-4 minutes, stirring occasionally, until the onion becomes translucent and fragrant.
  2. Next, introduce 2 diced carrots, 2 chopped celery stalks, and 1 diced red bell pepper into the pot. Sauté these vibrant vegetables for about 5 minutes.
  3. Pour in 6 cups of vegetable broth and stir in 1 cup of rinsed dried lentils. Increase the heat to bring the mixture to a boil.
  4. Reduce the heat to low, cover the pot, and let it simmer for 15 minutes.
  5. Stir in 1 can each of chickpeas and black beans, along with 1 teaspoon of dried thyme and 1 teaspoon of dried basil.
  6. Season with salt and pepper to taste. Continue to simmer uncovered for an additional 10 minutes.
  7. Toss in 2 cups of chopped kale, 1 cup of trimmed green beans, and 1 cup of frozen peas. Cook for another 5-7 minutes.
  8. Remove the pot from heat and squeeze in the juice of 1 fresh lemon. Stir in a handful of chopped fresh parsley.
  9. Ladle the warm soup into bowls, garnishing with extra parsley or lemon wedges if desired.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 400mgPotassium: 850mgFiber: 10gSugar: 4gVitamin A: 5000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 5 days. For longer storage, freeze portions without lemon juice and parsley; add them fresh when reheating.

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