Description
This High Protein Vegetable Soup is a nutritious, protein-packed meal made with lentils, chickpeas, and fresh vegetables. It’s an easy, satisfying option for anyone looking to boost their protein intake while enjoying a variety of flavors. Perfect for a light yet filling meal, this soup is both hearty and customizable.
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)
Instructions
- In a large pot, heat olive oil over medium heat. Add the diced onion and minced garlic, sautéing for 3-4 minutes until softened.
- Stir in the rinsed lentils and cook for an additional 2 minutes.
- Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat and simmer for about 15 minutes.
- Add the mixed vegetables and chickpeas, and continue to simmer for another 10-15 minutes until everything is tender.
- Stir in the chopped spinach, dried thyme, and oregano, and cook for an additional 5 minutes.
- Season with salt, black pepper, and lemon juice (if desired). Serve warm and enjoy!
Notes
Customize the vegetables: Add or substitute vegetables like carrots, zucchini, or bell peppers.
Spicy version: Add chili peppers, hot sauce, or red pepper flakes for heat.
Creamy version: Add coconut milk or blend part of the soup for a creamy texture.
Grains: Add quinoa or brown rice for extra texture and nutrition.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6g
- Sodium: 720mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 15g
- Protein: 18g
- Cholesterol: 0mg
