High Protein Vegetable Soup Recipe That’s Hearty & Delicious
Nothing warms me up quite like a hearty bowl of soup on a chilly evening, and this high protein vegetable soup recipe instantly became a favorite in my kitchen. The aroma of garlic and herbs fills the house while lentils and quinoa simmer together, creating a wholesome base packed with plant-based protein. The tender carrots, celery, and spinach add color and freshness, making every spoonful as nourishing as it is comforting. It’s the kind of soup that leaves you full, satisfied, and energized — without weighing you down.
High Protein Vegetable Soup
Ingredients
Equipment
Method
- In a large Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery. Cook for 5–7 minutes until softened.
- Add the minced garlic and sauté for 1 minute until fragrant.
- Stir in rinsed lentils, quinoa, vegetable broth, diced tomatoes, thyme, and rosemary. Mix well.
- Bring to a boil. Reduce heat, cover, and simmer for 20–25 minutes until lentils and quinoa are tender.
- Season with salt and pepper. Stir in fresh spinach until wilted.
- Ladle into bowls and garnish with chopped parsley. Serve hot.
Nutrition
Notes
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Table of Contents
Why You’ll Love This High Protein Soup
This soup is the ultimate one-pot wonder: it’s high in protein, budget-friendly, freezer-friendly, and completely customizable with your favorite veggies. Perfect for meal prep or a cozy family dinner, it checks every box for a healthy and hearty dish.
Ingredients (with substitution tips)
| Ingredient | Amount | Substitution Tip |
| Olive oil | 1 tbsp | Avocado oil or coconut oil |
| Onion | 1 medium, chopped | Shallots or leeks |
| Carrots | 2, diced | Sweet potatoes or parsnips |
| Celery | 2 stalks, diced | Fennel or zucchini |
| Garlic | 2 cloves, minced | Garlic powder (½ tsp) |
| Red lentils | 1 cup, rinsed | Green or brown lentils (longer cook time) |
| Quinoa | 1 cup, rinsed | Brown rice or barley |
| Vegetable broth | 6 cups | Chicken broth if not vegan |
| Diced tomatoes | 1 can (14.5 oz), undrained | Crushed tomatoes or tomato puree |
| Dried thyme | 1 tsp | Italian seasoning |
| Dried rosemary | 1 tsp | Oregano or basil |
| Salt & pepper | To taste | Adjust at end |
| Fresh spinach | 2 cups | Kale or Swiss chard |
| Fresh parsley | For garnish | Optional, adds brightness |
How to Make High Protein Vegetable Soup Step by Step
- Sauté the aromatics – In a large Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery, cooking 5–7 minutes until softened.
- Add garlic – Stir in minced garlic and cook just 1 minute until fragrant.
- Build the base – Add rinsed lentils, quinoa, broth, tomatoes, thyme, and rosemary. Stir well to combine.
- Simmer gently – Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes until quinoa and lentils are tender.
- Season & finish – Add salt and pepper, then stir in fresh spinach until wilted.
- Serve hot – Ladle into bowls and garnish with parsley for a bright, fresh touch.
Serving Ideas for Vegetable Protein Soup
This soup pairs beautifully with warm crusty bread, a grilled cheese sandwich, or a simple side salad. For a cozy winter dinner, serve it with roasted root vegetables. In summer, try it chilled with extra lemon juice for a refreshing twist.
Pro Tips to Perfect Your Soup
- Rinse quinoa and lentils thoroughly to remove bitterness.
- Don’t skip the sauté step — it builds a rich flavor base.
- Use fire-roasted tomatoes for extra depth.
- For more creaminess, stir in 2 tablespoons of cashew cream or coconut milk at the end.
Common Mistakes to Avoid
- Not rinsing lentils/quinoa – This leads to bitter, soapy flavors.
- Overcooking spinach – Add it last for vibrant color.
- Adding salt too early – Wait until the end to balance flavors.
- Using too little liquid – Quinoa and lentils absorb broth quickly, so keep an extra cup on hand.
Storage & Reheating Instructions
| Method | Storage Time | Reheating |
| Refrigerator | Up to 5 days | Microwave or stovetop with splash of broth |
| Freezer | Up to 3 months | Thaw overnight in fridge, reheat on stovetop |
Tip: Store in single-serve containers for easy meal prep lunches.
Frequently Asked Questions
Can I make this soup in a slow cooker?
Yes! Add all ingredients except spinach. Cook on low 6–7 hours, stir in spinach at the end.
How much protein does this soup have?
Each serving provides about 15–18 grams of plant-based protein, thanks to lentils and quinoa.
Can I add other vegetables?
Absolutely! Zucchini, bell peppers, or mushrooms all work great.
Conclusion
This high protein vegetable soup recipe is more than just a meal — it’s comfort in a bowl. Packed with protein, vegetables, and hearty flavors, it’s the perfect recipe to save for meal prep, cozy weeknights, or healthy family dinners. Don’t forget to pin this recipe to your board so you can come back to it anytime.
