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High-Protein Vegetable Soup

High-Protein Vegetable Soup That's Bursting with Flavor

A delicious High-Protein Vegetable Soup packed with lentils, chickpeas, and beans, perfect for meal prep and entirely vegan.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 cups
Course: Soups
Cuisine: Vegan
Calories: 250

Ingredients
  

For the Base
  • 2 tbsp Olive Oil Essential for sautéing and adds depth to flavors.
  • 1 medium Onion, chopped Builds the aromatic foundation; substitute with shallots if needed.
  • 2 cloves Garlic, minced Adds a rich depth of flavor.
For the Vegetables
  • 2 Carrots, peeled and diced Sweetens and adds vibrant color.
  • 2 stalks Celery, diced Provides crunch and balances sweetness.
  • 1 Red Bell Pepper, diced Imparts sweetness and a lively pop of color.
For the Protein
  • 6 cups Vegetable Broth Acts as the flavorful base.
  • 1 cup Dried Lentils, rinsed and drained Delivers protein and fiber.
  • 1 can Chickpeas, drained and rinsed Adds nuttiness and extra protein.
  • 1 can Black Beans, drained and rinsed Contributes earthiness and creamy texture.
For the Seasoning
  • 1 tsp Dried Thyme Elevates flavor with herbal notes.
  • 1 tsp Dried Basil Brings aromatic qualities.
  • Salt and Pepper Vital seasonings to taste.
For the Greens
  • 2 cups Kale, chopped Adds nutrition and vibrant color.
  • 1 cup Green Beans, trimmed and cut Provides freshness and crunch.
  • 1 cup Frozen Peas Contributes sweetness and color.
For the Finishing Touches
  • 2 tbsp Fresh Lemon Juice Brightens the flavors beautifully.
  • ¼ cup Fresh Parsley, chopped Provides a fresh herbaceous finish.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 medium chopped onion and 2 minced garlic cloves. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.
  2. Stir in 2 peeled and diced carrots, 2 diced celery stalks, and 1 diced red bell pepper. Sauté for another 5 minutes until the veggies are tender.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed and drained dried lentils. Bring to a rolling boil, then reduce to low and simmer for about 15 minutes.
  4. Add 1 can of drained and rinsed chickpeas, 1 can of drained and rinsed black beans, 1 teaspoon of dried thyme, 1 teaspoon of dried basil, and salt and pepper to taste. Stir well.
  5. Incorporate 2 cups of chopped kale, 1 cup of trimmed and cut green beans, and 1 cup of frozen peas. Cook for 5-7 minutes more, stirring gently.
  6. Remove from heat, then stir in 2 tablespoons of fresh lemon juice and ¼ cup chopped fresh parsley. Adjust with more salt and pepper if needed. Serve hot.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 3000IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

Store in airtight containers for up to 5 days or freeze in portioned containers for up to 3 months. Thaw overnight for reheating.

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