Name: High Protein Vegetable Soup Recipe: A Nutritious Delight!
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Vegetarian
Ingredients: 4 cups 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 tablespoons olive oil; 1 teaspoon dried thyme; 1 teaspoon dried oregano; Salt, to taste; Black pepper, to taste; 1 tablespoon lemon juice (optional)

Why You’ll Love This Recipe

This soup is a great choice for anyone looking to enjoy a healthy and protein-packed meal. The combination of lentils, chickpeas, and fresh vegetables provides an excellent source of plant-based protein, making it a great option for vegans and vegetarians. The soup is easy to make, customizable based on your vegetable preferences, and can be stored in the refrigerator or freezer for convenient meal prep. Plus, it’s flavorful, hearty, and will keep you feeling full and satisfied.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

4 cups 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 tablespoons olive oil
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt, to taste
Black pepper, to taste
1 tablespoon lemon juice (optional)

directions

Prep the vegetables: Wash and chop your vegetables as needed.
Sauté onion and garlic: In a large pot, heat the olive oil over medium heat, then add the diced onion and minced garlic. Sauté for 3-4 minutes until softened.
Cook lentils: Stir in the rinsed lentils and cook for an additional 2 minutes.
Add vegetable broth: Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat and let it simmer for about 15 minutes.
Add vegetables and chickpeas: Add the mixed vegetables and chickpeas to the pot, then continue to simmer for another 10-15 minutes until everything is tender.
Add spinach and season: Stir in the chopped spinach, dried thyme, and oregano, cooking for an additional 5 minutes.
Season and serve: Season with salt, black pepper, and lemon juice (if desired). Serve warm and enjoy!

Servings and timing

Servings: 4
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes

Variations

Customize the vegetables: Feel free to add or substitute vegetables based on your preferences, such as carrots, zucchini, or bell peppers.
Spicy version: Add chili peppers, hot sauce, or red pepper flakes for an extra kick.
Creamy version: Add a splash of coconut milk or blend part of the soup to create a creamy texture.
Grains: Add quinoa or brown rice for extra texture and nutrition.

storage/reheating

Storage: This soup can be stored in an airtight container in the refrigerator for up to 5 days.
Freezing: It freezes well for up to 3 months. Let the soup cool completely before storing it in freezer-safe containers.
Reheating: Reheat on the stovetop over low heat or in the microwave until warmed through.

FAQs

1. Can I use canned lentils instead of dried ones?

Yes, you can use canned lentils. Be sure to drain and rinse them before adding them to the soup. Reduce the cooking time accordingly.

2. Can I use frozen spinach instead of fresh spinach?

Yes, frozen spinach works well in this soup. Just be sure to thaw and drain any excess moisture before adding it.

3. Can I add other beans to the soup?

Absolutely! You can add beans like kidney beans, black beans, or white beans for more variety and protein.

4. Can I make this soup in a slow cooker?

Yes, you can prepare the soup in a slow cooker. Simply add all ingredients and cook on low for 6-8 hours or on high for 3-4 hours.

5. How can I make this soup spicier?

Add chili peppers, hot sauce, or red pepper flakes to give the soup a spicy kick.

6. Can I make this soup creamy?

Yes, you can blend part of the soup for a creamy texture or add coconut milk at the end of cooking.

7. Can I substitute the vegetable broth with something else?

Yes, you can use water or another type of broth, such as chicken broth, for a different flavor.

8. Can I skip the lemon juice?

Yes, the lemon juice is optional. It adds brightness, but the soup will still be delicious without it.

9. Can I use dried herbs instead of fresh?

Yes, dried herbs work just as well. Use about 1/3 of the amount if you’re substituting dried herbs for fresh ones.

10. Can I serve this soup with bread?

Yes, this soup pairs wonderfully with crusty bread or a slice of toasted whole grain bread.

Conclusion

This High Protein Vegetable Soup is the perfect meal for anyone looking to enjoy a healthy, plant-based dish that’s filling, flavorful, and packed with protein. With lentils, chickpeas, and a variety of fresh vegetables, this soup offers a nutritious and satisfying option that’s easy to prepare. Whether you’re looking for a cozy dinner or meal prep for the week, this soup is sure to become a staple in your kitchen.