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–+ servings
A hearty bowl of high protein vegetable soup with lentils, chickpeas, carrots, potatoes, and leafy greens simmered in a rich tomato broth.
Callie Brooks

High-Protein Vegetable Soup

A hearty and protein-rich vegetable soup made with chickpeas, lentils, and a rainbow of vegetables. It's perfect for meal prep, cozy dinners, or a healthy reset — comforting, filling, and delicious in every spoonful.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 bowls
Course: Dinner, Soup
Cuisine: Global, Plant-Based
Calories: 265
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2–3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 can (14.5 oz/400g) diced tomatoes
  • 6 cups vegetable broth
  • 1 can (15 oz/425g) cooked chickpeas, drained and rinsed
  • 1/2 cup red lentils
  • 2 cups fresh spinach
  • 1/4 cup chopped parsley or cilantro
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1/2 tsp red pepper flakes
  • salt and black pepper to taste

Equipment

  • large pot or Dutch oven
  • cutting board
  • knife
  • wooden spoon
  • measuring cups and spoons

Method
 

  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and cook for 5 minutes until softened. Stir in minced garlic.
  2. Add diced carrots and celery to the pot. Cook for another 5–7 minutes until they begin to soften.
  3. Add zucchini, bell pepper, and canned diced tomatoes (with their juice). Stir to combine.
  4. Pour in the vegetable broth. Add chickpeas, lentils, oregano, thyme, red pepper flakes, salt, and pepper. Stir well.
  5. Bring to a boil, then reduce heat to a simmer. Cover and cook for 20–25 minutes, until lentils are tender.
  6. Stir in fresh spinach and cook for another 2 minutes until wilted.
  7. Taste and adjust seasoning. Garnish with chopped parsley or cilantro before serving.

Nutrition

Calories: 265kcalCarbohydrates: 38gProtein: 13gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 460mgPotassium: 870mgFiber: 11gSugar: 9gVitamin A: 8200IUVitamin C: 22mgCalcium: 100mgIron: 4.2mg

Notes

Make it creamy by blending half the soup or stirring in a splash of coconut milk. For Instant Pot, pressure cook all ingredients (except spinach) for 10 minutes, then stir in spinach. Add a squeeze of lemon juice before serving to brighten the flavors.

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