Description
This High-Protein Vegetable Soup is a plant-based powerhouse designed to keep you full, energized, and on track with your fitness goals. Packed with lentils, chickpeas, kidney beans, and fresh vegetables, it delivers a hearty, protein-rich, fiber-filled meal perfect for lunches, dinners, or meal prep.
Ingredients
2 tbsp olive oil
1 large onion, diced
3 cloves garlic, minced
2 large carrots, diced
2 stalks celery, diced
1 cup brown or green lentils, rinsed
1 (15 oz) can chickpeas, drained and rinsed
1 (15 oz) can kidney beans, drained and rinsed
1 (28 oz) can crushed tomatoes
8 cups vegetable broth
2 tsp smoked paprika
1 tsp dried thyme
Salt and black pepper to taste
4 cups fresh spinach
Instructions
1. Heat olive oil in large stockpot over medium heat. Add onion, carrots, celery and cook 5-7 minutes until softened. Add garlic 1 minute.
2. Stir in lentils, chickpeas, kidney beans, crushed tomatoes, vegetable broth, smoked paprika, and thyme. Bring to boil.
3. Reduce heat to low and simmer, covered, 30-40 minutes until lentils are tender.
4. Turn off heat. Stir in fresh spinach until wilted. Season with salt and pepper to taste.
Notes
Cool completely before storing. Refrigerate in airtight container up to 5 days; freeze in portions up to 3 months. Add extra protein with chicken, turkey, or collagen peptides. Swap spinach for kale or Swiss chard. For creamier texture, blend 1 cup of soup and stir back in.
- Prep Time: 10 mins
- Cook Time: 35 mins
- Category: Soup
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6g
- Sodium: 650mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 15g
- Protein: 22g
- Cholesterol: 0mg