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High-Protein Vegetable Soup

Delicious High-Protein Vegetable Soup for Cozy Nights

Nourishing High-Protein Vegetable Soup packed with lentils, chickpeas, and vibrant veggies to warm your soul on cozy nights.
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Course: Soups
Cuisine: Vegetarian
Keyword: comfort food, easy recipe, healthy, High-Protein Vegetable Soup, meal prep, nourishing
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6 servings
Calories: 250kcal

Equipment

  • Large pot

Ingredients

For the Base

  • 1 tablespoon Olive oil Adds rich flavor and helps sauté the vegetables.
  • 1 medium Onion Use sweet onions for a milder taste.
  • 2 cloves Garlic Minced, adjust to taste.

For the Vegetables

  • 2 medium Carrots Dice; try parsnips for a twist.
  • 2 stalks Celery Diced; celery root can be a substitute.
  • 1 medium Red bell pepper Diced; substitute with green peppers if desired.

For the Broth

  • 6 cups Vegetable broth Low-sodium for healthier options.
  • 1 cup Dried lentils Rinsed.

For the Beans

  • 1 can Chickpeas Drained.
  • 1 can Black beans Drained; swap for pinto beans if you like.

For Flavoring

  • 1 teaspoon Dried thyme Or use fresh thyme.
  • 1 teaspoon Dried basil Adds fresh flavor.
  • Salt and pepper To taste.

For the Greens

  • 2 cups Kale Chopped; spinach works as a mild alternative.
  • 1 cup Green beans Trimmed and cut.
  • 1 cup Frozen peas Use fresh peas if in season.

For Finishing Touches

  • 2 tablespoons Fresh lemon juice Or try lime juice for a twist.
  • ¼ cup Fresh parsley Chopped; adds fresh flavor.

Instructions

Step-by-Step Instructions

  • Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic. Sauté for 3-4 minutes until the onion is translucent.
  • Stir in diced carrots, celery, and red bell pepper. Sauté for 5 minutes until the vegetables are tender.
  • Pour in vegetable broth and add rinsed lentils. Bring to a boil, then reduce heat and let it simmer for 15 minutes.
  • Add drained chickpeas and black beans, along with dried thyme, dried basil, salt, and pepper. Simmer for an additional 10 minutes.
  • Gently stir in chopped kale, green beans, and frozen peas. Cook for another 5-7 minutes until greens wilt.
  • Mix in fresh lemon juice and chopped parsley. Stir to combine and adjust seasoning if needed.
  • Ladle the soup into bowls, garnishing with extra parsley if desired.

Notes

This soup stores well in an airtight container for up to 5 days in the fridge and can be frozen for up to 3 months.

Nutrition

Serving: 1bowl | Calories: 250kcal | Carbohydrates: 40g | Protein: 15g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 500mg | Potassium: 600mg | Fiber: 10g | Sugar: 5g | Vitamin A: 150IU | Vitamin C: 25mg | Calcium: 10mg | Iron: 20mg