High Protein Mushroom and Greens Soup

Warm up with a nourishing bowl of High Protein Mushroom and Greens Soup, a flavorful and wholesome recipe packed with plant-based goodness. This hearty soup features a medley of sautéed mushrooms—cremini, shiitake, and button—infused with aromatic garlic and thyme for an earthy richness. Protein-packed chickpeas and quinoa make it a satisfying and nutritious meal, while a vibrant mix of baby spinach and kale adds a boost of vitamins and minerals. A touch of soy sauce and nutritional yeast enhances the umami factor, creating a deeply savory broth you'll savor with every spoonful. Ready in just 45 minutes, this vegan soup is perfect for meal prep or a cozy, quick weeknight dinner. Discover a delicious way to fuel your body with this high-protein, nutrient-dense soup.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 500 grams sliced mixed mushrooms (such as cremini, shiitake, and button)
• 1 can (400 grams) chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth
• 150 grams baby spinach leaves
• 100 grams kale, chopped
• 2 tablespoons soy sauce
• 1 teaspoon fresh thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup quinoa, rinsed
• 2 tablespoons nutritional yeast

Directions

Step 1

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

Step 2

Add the chopped onion and minced garlic. Sauté for about 3-5 minutes, until the onion is translucent and fragrant.

Step 3

Increase the heat to medium-high and add the sliced mushrooms. Cook for 5-7 minutes, stirring occasionally, until they are golden brown and any released liquid has evaporated.

Step 4

Stir in the chickpeas and quinoa, cooking for another 2 minutes.

Step 5

Pour in the vegetable broth and soy sauce, then add the thyme, salt, and black pepper. Bring the mixture to a boil.

Step 6

Once boiling, reduce the heat to a simmer. Cover the pot and let it cook for about 15 minutes or until the quinoa is cooked and has absorbed some of the broth.

Step 7

Add the spinach and kale to the pot. Continue to simmer for 5 more minutes, or until the greens are wilted and tender.

Step 8

Stir in the nutritional yeast until well combined.

Step 9

Taste and adjust seasoning if needed. Serve hot, and enjoy your high-protein mushroom and greens soup!

Nutrition Facts

Serving size	(2399.2g)

Amount per serving	% Daily Value*
Calories	1392.5

Total Fat 43.2g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 6035.2mg	0%
Total Carbohydrate 192.3g	0%
Dietary Fiber 48.3g	0%
Total Sugars 35.0g
Protein 71.6g	0%

Vitamin D 35IU	0%
Calcium 623.7mg	0%
Iron 23.6mg	0%
Potassium 5564.2mg	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: 26.9%

Protein: 19.8%

Carbs: 53.3%