Name: High-Protein Vegetable Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Vegan
Ingredients: 1 tablespoon olive oil; 1 medium onion, chopped; 2 cloves garlic, minced; 2 carrots, peeled and diced; 2 celery stalks, diced; 1 red bell pepper, diced; 6 cups vegetable broth; 1 cup dried lentils, rinsed and drained; 1 can (15 ounces) chickpeas, drained and rinsed; 1 can (15 ounces) black beans, drained and rinsed; 1 teaspoon dried thyme; 1 teaspoon dried basil; Salt and pepper to taste; 2 cups kale, chopped; 1 cup green beans, trimmed and cut into 1-inch pieces; 1 cup frozen peas; 2 tablespoons fresh lemon juice; 1/4 cup fresh parsley, chopped

Description

A comforting and nutritious high-protein vegetable soup filled with vibrant vegetables and hearty legumes, perfect for any occasion.

Ingredients

Scale

1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, peeled and diced
2 celery stalks, diced
1 red bell pepper, diced
6 cups vegetable broth
1 cup dried lentils, rinsed and drained
1 can (15 ounces) chickpeas, drained and rinsed
1 can (15 ounces) black beans, drained and rinsed
1 teaspoon dried thyme
1 teaspoon dried basil
Salt and pepper to taste
2 cups kale, chopped
1 cup green beans, trimmed and cut into 1-inch pieces
1 cup frozen peas
2 tablespoons fresh lemon juice
1/4 cup fresh parsley, chopped

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Instructions

Heat olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until the onion becomes translucent.
Stir in the diced carrots, celery, and red bell pepper. Continue to sauté for another 5 minutes until the vegetables begin to soften.
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.
Add the chickpeas, black beans, dried thyme, dried basil, salt, and pepper. Stir well and let the soup simmer for another 10 minutes.
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.
Remove the pot from heat and add the lemon juice and chopped parsley. Stir to combine. Taste and adjust seasoning if desired.
Dish out the soup hot, garnished with additional fresh parsley if desired.

Notes

Serve with crusty bread for a cozy dinner or a colorful starter for gatherings.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Soup
Method: Simmering
Cuisine: Vegan

Nutrition

Serving Size: 1 cup
Calories: 300
Sugar: 4g
Sodium: 300mg
Fat: 5g
Saturated Fat: 1g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 12g
Protein: 19g
Cholesterol: 0mg