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–+ servings
High-Protein Vegetable Soup

Hearty High-Protein Vegetable Soup for Cozy Meal Prep

This High-Protein Vegetable Soup is packed with nutritious ingredients, perfect for meal prepping and cozying up on cold days.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Substitute with coconut oil for a flavor twist.
  • 1 medium Onion, chopped Shallots can be used for a milder taste.
  • 2 cloves Garlic, minced Fresh garlic is preferred over powder.
  • 2 Carrots, peeled and diced Parsnips can be substituted if desired.
  • 2 stalks Celery, diced Can be omitted if not available.
  • 1 Red Bell Pepper, diced Green bell pepper offers a more bitter flavor alternative.
For the Protein Boost
  • 6 cups Vegetable Broth Use homemade or water mixed with bouillon for convenience.
  • 1 cup Dried Lentils, rinsed Canned lentils can be added towards the end of cooking.
  • 1 can Chickpeas, drained and rinsed Swap with your favorite beans if desired.
  • 1 can Black Beans, drained and rinsed Can be replaced with kidney or pinto beans.
For the Flavor
  • 1 teaspoon Dried Thyme Fresh thyme works great if available.
  • 1 teaspoon Dried Basil Consider using Italian seasoning for a different twist.
  • Salt and Pepper Adjust according to your taste preferences.
For Added Nutrition and Color
  • 2 cups Kale, chopped Substitute with spinach or Swiss chard.
  • 1 cup Green Beans, trimmed and cut into 1-inch pieces Frozen green beans are a convenient option.
  • 1 cup Frozen Peas Fresh peas are delightful if in season.
For a Zesty Finish
  • 2 tablespoons Fresh Lemon Juice Lime juice can be a refreshing alternative.
  • 1/4 cup Fresh Parsley, chopped Cilantro can also be an interesting swap.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Once hot, add 1 medium chopped onion and 2 minced garlic cloves, stirring frequently. Sauté for about 3-4 minutes until the onion is translucent and fragrant.
  2. Stir in 2 diced carrots, 2 diced celery stalks, and 1 diced red bell pepper, continuing the sauté for another 5 minutes.
  3. Pour in 6 cups of vegetable broth and add 1 cup of rinsed dried lentils to the pot. Increase the heat to high, bringing the mixture to a boil.
  4. After 15 minutes, add 1 can of drained chickpeas, 1 can of drained black beans, 1 teaspoon of dried thyme, 1 teaspoon of dried basil, and salt and pepper to taste.
  5. Next, add 2 cups of chopped kale, 1 cup of trimmed and cut green beans, and 1 cup of frozen peas into the pot.
  6. Remove the pot from heat and stir in 2 tablespoons of fresh lemon juice and 1/4 cup of chopped fresh parsley.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 800mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 700IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Store the soup in an airtight container for up to 5 days. Freeze in individual portions for up to 3 months.

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