Description
This High-Protein Vegetable Soup is a hearty, plant-based comfort bowl packed with protein-rich beans, lentils, and wholesome vegetables. Naturally vegan, gluten-free, and dairy-free, it’s perfect for meal prep, cozy dinners, or light cleanses. Ready in under 30 minutes, this one-pot soup is flavorful, nourishing, and endlessly customizable.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 medium carrot, sliced
- 1 celery stalk, chopped
- 1 zucchini, chopped
- 1 cup chopped spinach or kale
- 1 can (15 oz / 425g) chickpeas, drained and rinsed
- 1 can (15 oz / 425g) white beans or kidney beans
- 1 cup cooked lentils (or canned)
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Optional: chili flakes for heat, fresh parsley for garnish
Instructions
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic; cook 3 minutes until fragrant and translucent.
- Add Vegetables: Stir in carrot, celery, and zucchini. Cook 4–5 minutes to soften slightly.
- Add Beans and Lentils: Stir in chickpeas, white beans, and lentils to blend flavors.
- Add Broth and Seasonings: Pour in vegetable broth and diced tomatoes. Add oregano, basil, salt, and pepper. Bring to a boil, then reduce to low heat.
- Simmer and Finish: Simmer for 15–20 minutes. Stir in spinach or kale during last 2–3 minutes. Adjust seasoning.
- Serve: Ladle into bowls, top with parsley or a squeeze of lemon juice, and enjoy warm.
Notes
- Use homemade broth for a richer flavor.
- For extra protein, add tofu, tempeh, or quinoa.
- Swap seasonal vegetables for variety—try squash or sweet potatoes in fall.
- Partially blend soup for a creamier texture without cream.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 210
- Sugar: 6g
- Sodium: 480mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
Keywords: High Protein Vegetable Soup, Vegan Soup, Gluten Free Vegetable Soup, Lentil and Bean Soup, Healthy Comfort Food, Easy One Pot Soup