Vegan Hearty Meatball and Vegetable Soup

Packed with plant-based protein and vibrant vegetables, this Vegan Hearty Meatball and Vegetable Soup is a comforting, wholesome meal perfect for any season. Featuring flavorful lentil meatballs baked to perfection and nestled in a fragrant broth brimming with zucchini, carrots, celery, and a medley of herbs, this soup is both satisfying and nourishing. The combination of gluten-free breadcrumbs, nutritional yeast, and smoked paprika adds depth to the meatballs, elevating their texture and taste. Simmered with diced tomatoes and seasoned with thyme and oregano, this one-pot wonder is as easy to prepare as it is delicious. Ready in just over an hour, this cozy soup is ideal for meal prepping, serves six hearty portions, and is entirely vegan and gluten-free. Perfect for warming up on a chilly evening or as a crowd-pleaser at your next family dinner, this soup guarantees comfort in every spoonful.

Nutriscore Rating: 80/100

Prep Time:25 mins

Cook Time:45 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, chopped
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 medium celery stalks, sliced
• 1 medium zucchini, diced
• 1 14.5 oz can diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup frozen green peas
• 1 15 oz can canned lentils, drained and rinsed
• 2 tablespoons ground flaxseed
• 6 tablespoons water
• 1 cup breadcrumbs (gluten-free)
• 2 tablespoons nutritional yeast
• 1 teaspoon smoked paprika
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 2 tablespoons parsley, chopped

Directions

Step 1

In a large bowl, stir together the ground flaxseed and water. Let it sit for 5 minutes to thicken.

Step 2

Preheat the oven to 375°F (190°C).

Step 3

Add the lentils to the flaxseed mixture along with the breadcrumbs, nutritional yeast, smoked paprika, soy sauce, and parsley. Mix well.

Step 4

Shape the mixture into 1-inch meatballs and place them on a baking sheet lined with parchment paper.

Step 5

Bake the lentil meatballs in the preheated oven for 20 minutes, turning halfway, until they are firm and slightly crispy.

Step 6

While the meatballs are baking, heat olive oil in a large soup pot over medium heat.

Step 7

Add the chopped onion and minced garlic to the pot. Sauté for about 5 minutes until the onion is translucent.

Step 8

Stir in the carrots, celery, and zucchini. Cook for another 5 minutes until the vegetables begin to soften.

Step 9

Add the diced tomatoes, vegetable broth, thyme, oregano, bay leaf, salt, and pepper to the pot.

Step 10

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

Step 11

Remove the bay leaf, add the frozen peas, and simmer for another 5 minutes.

Step 12

Transfer the baked lentil meatballs into the soup and gently stir.

Step 13

Serve hot, and enjoy your hearty vegan meatball and vegetable soup!

Nutrition Facts

Serving size	(2860.3g)

Amount per serving	% Daily Value*
Calories	1864.6

Total Fat 57.1g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 7260.9mg	0%
Total Carbohydrate 288.5g	0%
Dietary Fiber 57.2g	0%
Total Sugars 63.0g
Protein 66.6g	0%

Vitamin D 0IU	0%
Calcium 713.5mg	0%
Iron 20.6mg	0%
Potassium 5843.3mg	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: 26.6%

Protein: 13.8%

Carbs: 59.7%