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–+ servings
A bowl of hearty high protein vegetable soup with potatoes, corn, green beans, and tomatoes in a rich broth
Callie Brooks

High Protein Vegetable Soup

A comforting, hearty one-pot soup packed with plant-based protein from lentils and quinoa, plus a rainbow of veggies. Perfect for meal prep or a cozy dinner.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 bowls
Course: Dinner, Soup
Cuisine: Plant-Based, Vegan
Calories: 270
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 2 cloves garlic, minced
  • 1 cup red lentils, rinsed
  • 1 cup quinoa, rinsed
  • 6 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes, undrained
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • to taste salt and pepper
  • 2 cups fresh spinach
  • fresh parsley, for garnish (optional)

Equipment

  • Dutch oven or soup pot
  • wooden spoon
  • cutting board
  • knife
  • measuring cups

Method
 

  1. In a large Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery. Cook for 5–7 minutes until softened.
  2. Add the minced garlic and sauté for 1 minute until fragrant.
  3. Stir in rinsed lentils, quinoa, vegetable broth, diced tomatoes, thyme, and rosemary. Mix well.
  4. Bring to a boil. Reduce heat, cover, and simmer for 20–25 minutes until lentils and quinoa are tender.
  5. Season with salt and pepper. Stir in fresh spinach until wilted.
  6. Ladle into bowls and garnish with chopped parsley. Serve hot.

Nutrition

Calories: 270kcalCarbohydrates: 38gProtein: 16gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 420mgPotassium: 740mgFiber: 9gSugar: 5gVitamin A: 6000IUVitamin C: 18mgCalcium: 75mgIron: 4mg

Notes

Rinse lentils and quinoa well to remove bitterness. Don’t skip sautéing the aromatics — it builds deep flavor. Stir in a bit of cashew cream or coconut milk for creaminess. For freezer prep, portion into single-serve containers and freeze for up to 3 months.

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