Description
This High Protein Vegetable Soup is a hearty, nutrient-packed vegan dish made with lentils, chickpeas, and a medley of fresh vegetables. Perfect for boosting protein intake while staying light, flavorful, and satisfying!
Ingredients
Scale
- 4 cups (1 liter) vegetable broth
- 2 cups mixed vegetables (fresh or frozen)
- 1 cup lentils, rinsed
- 1 cup chickpeas, drained and rinsed
- 2 cups fresh spinach, chopped
- 3 cloves garlic, minced
- 1 medium onion, diced
- 2 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried oregano
- Salt, to taste
- Black pepper, to taste
- 1 tbsp lemon juice (optional)
Instructions
- Wash and chop the vegetables.
- In a large pot, heat olive oil over medium heat. Add onion and garlic; sauté for 3–4 minutes.
- Stir in the rinsed lentils and cook for 2 minutes.
- Pour in the vegetable broth, bring to a boil, then reduce heat and simmer for 15 minutes.
- Add mixed vegetables and chickpeas. Simmer for another 10–15 minutes.
- Stir in spinach, thyme, and oregano. Cook for 5 more minutes.
- Season with salt, pepper, and lemon juice if desired. Serve warm.
Notes
- Customize the vegetables based on what you have on hand.
- Can be prepared ahead and stored in the fridge for 4 days or freezer for up to 2 months.
- Add chili peppers or hot sauce for spice, or coconut milk for a creamy texture.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: undefined
- Method: Simmering
- Cuisine: Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 280 kcal
- Sugar: 7 g
- Sodium: 720 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 0 mg
Keywords: high protein soup, vegan soup, lentil vegetable soup, chickpea spinach soup, healthy vegan recipes