Description

Protein Vegetable Soup is a hearty, vegan meal that’s packed with plant-based protein from lentils and chickpeas, along with a variety of fresh vegetables. This nourishing, protein-rich soup is perfect for meal prep, offering a satisfying and flavorful dish that’s quick to make. Whether you’re looking for a comforting soup for the cooler months or a healthy meal for any time of the year, this soup is sure to become a favorite.

Ingredients

For the Soup:

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)

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Instructions

Prepare the Vegetables: Wash and chop your vegetables. Set them 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.

Notes

Customize the Vegetables: Feel free to swap out the mixed vegetables for any seasonal vegetables like carrots, zucchini, or bell peppers for extra flavor and variety.
Spicy Version: Add chili peppers, red pepper flakes, or a dash of hot sauce to give the soup a spicy kick.
Creamy Version: For a creamier texture, add coconut milk or blend part of the soup to create a rich, smooth consistency while maintaining its protein-packed heartiness.
Add Herbs: Fresh herbs such as parsley, cilantro, or basil can be added at the end for a burst of fresh flavor.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: Mediterranean