This Protein Vegetable Soup is a hearty, satisfying dish packed with plant-based protein from lentils and chickpeas, along with a variety of fresh vegetables. It’s the perfect way to enjoy a nutritious, vegan meal while boosting your protein intake. Whether you’re looking for a comforting soup for the cooler months or a healthy meal for any time of year, this recipe fits the bill.

Protein Vegetable Soup Recipe

Why You’ll Love This Recipe

Packed with protein, fiber, and essential nutrients, this Protein Vegetable Soup is not only delicious but also incredibly filling. The combination of lentils, chickpeas, and spinach creates a soup that is both rich in protein and vibrant with flavors from garlic, thyme, oregano, and lemon juice. It’s versatile, easy to make, and perfect for meal prepping!

Ingredients

4 cups vegetable broth (1 liter)
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)

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

Directions

Prepare the Vegetables: Wash and chop your vegetables. Set aside.
Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing for about 3-4 minutes until softened and fragrant.
Cook the Lentils: Stir in the rinsed lentils and cook for an additional 2 minutes to lightly toast them.
Simmer the Soup: Pour in the vegetable broth and bring it 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.
Add Spinach and Season: Stir in the chopped spinach, dried thyme, and oregano. Cook for an additional 5 minutes, or until the spinach wilts and the soup is heated through.
Season to Taste: Season with salt, black pepper, and lemon juice (if desired). Stir well and serve warm.

Servings and timing

This recipe serves 6 to 8.

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

Customize the Vegetables: Feel free to swap out the mixed vegetables for any seasonal vegetables you prefer. Carrots, zucchini, or bell peppers would work great.
Spicy Version: Add chili peppers or a few dashes of hot sauce to give the soup a spicy kick.
Creamy Version: Add coconut milk or blend part of the soup to make it creamy while maintaining the protein-packed texture.
Add Herbs: Fresh herbs such as parsley, cilantro, or basil can be added at the end for a fresh burst of flavor.

Storage/reheating

This soup stores well in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months. To reheat, simply thaw in the fridge overnight and warm on the stovetop, adding a splash of water or broth to adjust the consistency as needed.

FAQs

Can I use canned lentils?

Yes, you can use canned lentils to speed up the process. Just add them after the vegetables and cook for 5-10 minutes, as they are already cooked.

How can I make the soup spicier?

To add some heat, you can include chili peppers, red pepper flakes, or a dash of hot sauce. Adjust according to your spice tolerance.

Can I make this soup in advance?

Yes, this soup actually tastes even better the next day, as the flavors meld together. It’s perfect for meal prep.

What can I serve with this soup?

This soup is delicious on its own, but it pairs wonderfully with a slice of crusty bread, a side salad, or a dollop of vegan yogurt for extra creaminess.

Can I substitute the vegetable broth?

Yes, you can use water or a different broth such as mushroom or miso broth if you prefer. The vegetable broth adds flavor, but the soup will still be delicious without it.

Conclusion

This Protein Vegetable Soup is a comforting and nourishing dish that’s perfect for lunch or dinner. With plant-based protein from lentils and chickpeas, and the richness of vegetables and spices, it’s not only healthy but also incredibly satisfying. Make it once, and you’ll find yourself reaching for it again and again! Whether you make it fresh or use leftovers for lunch, this soup is sure to become a staple in your kitchen.