Name: High Protein Vegetable Soup Recipe
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Plant-Based
Ingredients: 4 cups (1 liter) vegetable broth; 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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If you’re looking for a warming, hearty, and satisfying soup that fits into your health goals, this High Protein Vegetable Soup is exactly what you need. It’s a nourishing combination of protein-packed lentils and chickpeas, fresh greens, and aromatic herbs—all simmered in a savory vegetable broth.

Perfect for busy weeknights, meal prepping, or simply getting more plant-based protein in your diet, this recipe is both easy to make and incredibly flavorful. Whether you’re vegan, vegetarian, or just want a nutritious meal, this soup will hit the spot.

Why You’ll Love This Recipe

Rich in plant-based protein from lentils and chickpeas
Easy to customize with whatever vegetables you have on hand
Completely vegan and gluten-free
Light yet filling, thanks to fiber and protein
One-pot meal for easy cleanup
Great for meal prep and freezer-friendly
Packed with immune-boosting ingredients like garlic and spinach
Balanced in flavor with herbs and lemon juice
Low-cost ingredients, pantry-friendly
Makes a complete meal on its own or a great starter

Ingredients

(Tip: You can find a full list of ingredients and measurements in the recipe card below)

4 cups (1 liter) vegetable broth
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)

Instructions

Wash and chop your vegetables if using fresh.
In a large pot, heat olive oil over medium heat. Add diced onion and garlic. Sauté for 3–4 minutes until softened and fragrant.
Stir in the rinsed lentils and cook for another 2 minutes, stirring occasionally.
Pour in the vegetable broth and bring to a boil. Once boiling, reduce heat to low and simmer for 15 minutes.
Add the mixed vegetables and chickpeas. Simmer for an additional 10–15 minutes, or until the lentils are soft.
Stir in chopped spinach, thyme, and oregano. Cook for another 5 minutes.
Season with salt and black pepper to taste. Add lemon juice just before serving for brightness.
Serve hot and enjoy.

Variations

Add quinoa or brown rice for extra texture and protein
Use kale instead of spinach if you prefer a heartier green
Spice it up with chili flakes or a pinch of cayenne pepper
Try different legumes like black beans or white beans
Add coconut milk for a creamy, Thai-inspired variation
Top with avocado or hemp seeds for added healthy fats
Use fresh herbs like parsley or cilantro for garnish

Storage & Reheating

Refrigerator: Store leftovers in an airtight container for up to 5 days.
Freezer: Cool completely, then freeze in individual portions for up to 3 months.
To reheat: Warm in a saucepan over medium heat until steaming, or microwave in 1-minute intervals until heated through.

Frequently Asked Questions

What type of lentils should I use?

Brown or green lentils work best as they hold their shape. Red lentils will break down more, creating a thicker texture.

Can I make this in a slow cooker?

Yes! Add all ingredients except spinach to the slow cooker and cook on low for 6–7 hours. Stir in spinach during the last 15 minutes.

Is this soup good for weight loss?

Yes. It’s high in fiber and protein, which promotes fullness, while being low in fat and calories.

Can I add tofu or tempeh?

Absolutely. Cubed tofu or tempeh adds even more plant-based protein.

Do I need to soak the lentils?

No soaking is needed for most lentils. Just rinse them well before using.

Can I make this oil-free?

Yes. Sauté the onions and garlic in a splash of broth instead of olive oil.

How do I add more flavor?

Try adding a spoonful of tomato paste while sautéing, or a dash of soy sauce or nutritional yeast.

Will the spinach get soggy?

Not if added at the end. It only needs a few minutes to wilt while retaining its nutrients and color.

What vegetables work best?

Carrots, green beans, zucchini, peas, and bell peppers all work beautifully in this recipe.

Can I make it spicy?

Yes. Add red pepper flakes, diced jalapeño, or hot sauce to taste.

Conclusion

This High Protein Vegetable Soup is more than just a feel-good recipe—it’s a smart, simple way to nourish your body with whole ingredients and bold flavor. Whether you’re craving comfort or sticking to a healthy meal plan, this soup fits the bill. Keep it on rotation all year long for a quick and satisfying plant-based meal.