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High-Protein Vegetable Soup

A satisfying and light soup blending beans, lentils, and various vegetables for a hearty, plant-based meal.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: American, Plant-Based
Calories: 250
Ingredients Method Notes

Ingredients
  

For the base
  • 1 tablespoon olive oil Flavor anchor for the initial sauté.
  • 1 medium onion, chopped Forms the savory base.
  • 2 cloves garlic, minced Adds aromatic flavor.
Vegetables
  • 2 medium carrots, peeled and diced Adds sweetness and crunch.
  • 2 stalks celery, diced Enhances flavor and texture.
  • 1 medium red bell pepper, diced Provides color and sweetness.
  • 6 cups vegetable broth The body of the soup.
  • 1 cup dried lentils, rinsed and drained Main protein and texture builder.
Legumes
  • 1 can (15 ounces) chickpeas, drained and rinsed Contributes creaminess and texture.
  • 1 can (15 ounces) black beans, drained and rinsed Adds different texture.
Herbs and Seasoning
  • 1 teaspoon dried thyme To keep the dish herbaceous.
  • 1 teaspoon dried basil To add aroma and flavor.
  • to taste Salt and pepper Adjust according to preference.
Fresh vegetables
  • 2 cups kale, chopped Adds freshness.
  • 1 cup green beans, trimmed and cut into 1-inch pieces Provides a crisp snap.
  • 1 cup frozen peas Adds sweetness.
Finishing touches
  • 2 tablespoons fresh lemon juice Brightens the flavors.
  • 1/4 cup fresh parsley, chopped Clean herbal note.

Method
 

Sautéing Aromatics
  1. Heat olive oil in a large pot over medium heat. Add the chopped onion and minced garlic and sauté for 3-4 minutes until the onion becomes translucent.
  2. Stir in the diced carrots, celery, and red bell pepper. Continue to sauté for another 5 minutes until the vegetables begin to soften.
Cooking the Lentils
  1. Pour in the vegetable broth and add the rinsed lentils. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for about 15 minutes.
Adding Beans and Herbs
  1. Add the chickpeas and black beans, along with the dried thyme, dried basil, salt, and pepper. Stir well and let the soup simmer for another 10 minutes.
Incorporating Fresh Vegetables
  1. Stir in the kale, green beans, and frozen peas. Allow the soup to cook for an additional 5-7 minutes, until all vegetables are tender and the lentils are fully cooked.
Finishing the Soup
  1. Remove the pot from heat and add the lemon juice and chopped parsley. Stir to combine all flavors.
  2. Taste the soup and adjust seasoning with additional salt or pepper, if desired.
  3. Serve hot, garnished with additional fresh parsley if desired.

Notes

This soup stores well and can be refrigerated for up to 4 days or frozen for up to 3 months. Reheat gently on the stovetop or in the microwave. Add fresh lemon juice and parsley after reheating for brightness.