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–+ servings
High Protein Vegetable Soup

High Protein Vegetable Soup: Nourishing Flavor in Every Bowl

Discover a comforting High Protein Vegetable Soup packed with lentils and chickpeas for a nutritious meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 medium Onion Can use shallots for milder flavor.
  • 3 cloves Garlic Can substitute with garlic powder (1/8 teaspoon per clove).
For the Protein
  • 1 cup Lentils (rinsed) Both red and green lentils work well.
  • 1 cup Chickpeas (rinsed) Black beans can be a delicious alternative.
For the Soup
  • 6 cups Vegetable Broth Can substitute with homemade broth or water.
  • 2 cups Frozen Mixed Vegetables Fresh vegetables can be used, adjust cooking time.
For the Greens
  • 2 cups Fresh Spinach Kale is a suitable substitute.
For Seasoning
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Dried Oregano Adjust quantity if using fresh.
  • 2 tablespoons Lemon Juice Can substitute with vinegar.
  • to taste Salt Adjust according to preference.
  • to taste Black Pepper Adjust according to preference.

Equipment

  • large pot

Method
 

Preparation
  1. Wash and chop your fresh vegetables into bite-sized pieces.
  2. In a large pot, heat olive oil over medium heat. Add diced onion and minced garlic, sautéing until translucent, about 3-4 minutes.
  3. Stir in rinsed lentils and cook for an additional 2 minutes.
  4. Pour in vegetable broth and bring to a boil, then reduce heat to low and simmer for 15 minutes.
  5. Add frozen mixed vegetables and rinsed chickpeas, simmering for another 10-15 minutes until veggies are tender.
  6. With 5 minutes left, stir in fresh spinach, dried thyme, and oregano.
  7. Season with salt, black pepper, and lemon juice, cooking for an additional minute before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gSodium: 300mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 2500IUVitamin C: 20mgCalcium: 80mgIron: 3mg

Notes

This soup stores well and tastes better the next day. Use a variety of colorful vegetables to enhance nutrition and presentation.

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