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Ultimate High-Protein Vegetable Soup

High-Protein Vegetable Soup Recipe - 15g Protein Per Bowl.
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Packed with vibrant vegetables and loaded with lentils and beans, this high-protein vegetable soup is a nutritious delight. Every spoonful offers rich flavors and satisfying textures, making it perfect for any meal!

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced
  • 6 cups vegetable broth
  • 1 cup dried lentils, rinsed
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon black pepper (or to taste)
  • 2 cups kale, chopped with stems removed
  • 1 cup green beans, trimmed and cut into 1-inch pieces
  • 1 cup frozen peas
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons fresh parsley, chopped

Instructions

  1. Heat olive oil in large pot over medium heat. Add chopped onion and minced garlic, sauté for 3-4 minutes until onion becomes translucent.
  2. Stir in diced carrots, celery, and red bell pepper. Continue sautéing for another 5 minutes until vegetables begin to soften.
  3. Pour in vegetable broth and add rinsed lentils. Bring to a rolling boil, then reduce heat to maintain gentle simmer. Cover and cook for 20 minutes.
  4. Add chickpeas and black beans, along with dried thyme, dried basil, salt, and pepper. Stir well and simmer uncovered for another 10 minutes.
  5. Stir in kale, green beans, and frozen peas. Cook for additional 8-10 minutes until all vegetables are tender and lentils are fully cooked.
  6. Remove from heat and add lemon juice and chopped parsley. Stir to combine all flavors.
  7. Taste and adjust seasoning with additional salt or pepper if desired. Serve hot, garnished with additional fresh parsley if desired.

Notes

  • This soup can be stored in airtight container in refrigerator for up to 5 days, making it great for meal prep.
  • Feel free to substitute other vegetables you have on hand, such as zucchini or spinach.
  • For extra protein boost, consider adding cubed tofu or diced tempeh during the last 5 minutes of cooking.
  • When freezing, leave 1 inch headspace in containers to prevent cracking.

Nutrition

Find it online: https://www.benefitiany.com/high-protein-vegetable-soup/