High Protein Hearty Vegetable Soup

Savor the wholesome goodness of this High Protein Hearty Vegetable Soup, a nutrient-packed dish brimming with fresh vegetables, plant-based protein, and bold spices. Perfect for a satisfying lunch or dinner, this soup combines chickpeas, lentils, and kale to deliver a protein boost, making it ideal for vegetarians, vegans, or anyone seeking a hearty meal. Flavored with a warming blend of cumin, coriander, and thyme, and brought to life with the freshness of parsley, every spoonful is a burst of rich, earthy flavors. Ready in under an hour, this one-pot, high-protein soup is a comforting, filling, and healthy option that's perfect for meal prep or busy weeknights.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 red bell pepper, diced
• 400 grams diced tomatoes
• 1.5 liters vegetable broth
• 400 grams canned chickpeas, drained and rinsed
• 400 grams canned lentils, drained and rinsed
• 150 grams frozen peas
• 2 cups kale, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the diced zucchini and red bell pepper to the pot and cook for 3 more minutes.

Step 5

Stir in the diced tomatoes, vegetable broth, chickpeas, and lentils.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes.

Step 7

Add the frozen peas, chopped kale, cumin, coriander, thyme, salt, and black pepper.

Step 8

Simmer for another 10 minutes until the kale is tender.

Step 9

Taste and adjust seasoning if needed.

Step 10

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(3886.8g)

Amount per serving	% Daily Value*
Calories	2303.3

Total Fat 56.6g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 7.2g
Cholesterol 0mg	0%
Sodium 8971.5mg	0%
Total Carbohydrate 362.7g	0%
Dietary Fiber 107.4g	0%
Total Sugars 90.8g
Protein 115.6g	0%

Vitamin D 0IU	0%
Calcium 1141.2mg	0%
Iron 41.4mg	0%
Potassium 9215.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.0%

Protein: 19.1%

Carbs: 59.9%