When you want a meal that’s hearty, nourishing, and good for you, nothing beats this Nutritious High-Protein Vegetable Soup Recipe for a Healthy Meal. I created it on a Sunday meal-prep day when I wanted something wholesome but filling enough to last all week. Packed with beans, lentils, fresh vegetables, and savory herbs, it’s a delicious way to fuel your body with protein and fiber. It’s naturally gluten-free, customizable with your favorite veggies, and perfect for lunches, dinners, or even post-workout recovery. This soup is proof that healthy eating can also taste amazing.
Ingredients
- 1 tbsp olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 zucchini, diced
- 1 bell pepper, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup green lentils (or red lentils for faster cooking)
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 2 cups fresh spinach or kale
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp turmeric
- Salt & black pepper, to taste
- Fresh parsley, for garnish
Optional: 1/2 cup quinoa or farro for extra protein
Instructions
- Heat olive oil in a large pot. Add onion, garlic, carrots, and celery. Cook until softened.
- Stir in bell pepper, zucchini, cumin, paprika, and turmeric. Cook 1 minute to toast spices.
- Add lentils, beans, tomatoes, and broth. Stir well and bring to a boil.
- Reduce heat and simmer for 25–30 minutes, until lentils are tender.
- Stir in spinach or kale. Simmer 2 more minutes until wilted.
- Taste, adjust seasoning, and garnish with fresh parsley. Serve hot.
Substitutions
- Protein options: Add shredded chicken, turkey, or tofu.
- No chickpeas? Use kidney beans or cannellini beans.
- Want it creamier? Blend half the soup before serving.
- Low-carb version: Skip beans and add more leafy greens.
Equipment
- Large soup pot or Dutch oven
- Wooden spoon
- Knife and cutting board
- Measuring cups and spoons
- Ladle for serving
Storage
Refrigerator: Keeps up to 5 days in airtight containers.
Freezer: Freeze in portions for up to 2 months.
Reheating: Warm on stove or microwave; add broth if soup thickens.
Top Tips
- Rinse lentils and beans before cooking for the best texture.
- Add leafy greens at the very end to keep them bright.
- Double the batch and freeze for easy healthy meals.
- Sprinkle with nutritional yeast or parmesan for extra flavor.
FAQs
Can I use frozen vegetables?
Yes, frozen veggies work perfectly and cut down prep time.
How much protein is in this soup?
With lentils and beans, each serving has around 15–18 grams of protein (without added grains or meat).
Can I make this in a slow cooker?
Yes, cook on low for 6–7 hours or high for 3–4. Add greens at the end.
Is this soup vegan?
Yes, it’s naturally vegan and gluten-free as written.