Wholesome High-Protein Vegetable Soup Recipe

Introduction

This Wholesome High-Protein Vegetable Soup Recipe is your answer for a hearty, nourishing meal that’s both satisfying and packed with nutrition. Blending an array of vibrant vegetables and plant-based protein sources, this soup stands out as a flavorful solution for anyone wanting a lighter, health-conscious meal that doesn’t sacrifice taste or satisfaction. Perfect for weeknight dinners, meal prep, or a cozy gathering, it’s sure to become a staple in healthy home cooking.

Why This Wholesome Soup Is a Must-Try

What sets this vegetable soup apart is its thoughtfully selected combination of fiber-rich vegetables and high-protein ingredients like lentils and beans. The result? A one-pot meal that delivers a satisfying texture and deep, savory flavors thanks to a medley of herbs and spices. And the best part: it leaves you feeling comfortably full without weighing you down. It’s a crowd-pleaser for vegans, vegetarians, and omnivores alike!

Key Protein Sources for a Hearty Soup

Layering protein is essential for both taste and nutrition. In this recipe, we rely on green or brown lentils, cannellini beans, and a sprinkle of quinoa—all low-fat, high-fiber, and full of essential amino acids. These combine with vitamin-rich vegetables for a soup that’ll power up your day and keep hunger at bay.

Building Flavor in Your High-Protein Vegetable Soup

Start by sauteing onions, garlic, and carrots for a sweet, aromatic base. Adding tomato paste, Italian herbs, and a dash of smoked paprika infuses every spoonful with a wonderful depth of flavor. As the soup simmers, the legumes break down slightly, thickening the broth, while the vegetables remain perfectly tender.

Serving & Customization Tips

Serve your high-protein vegetable soup topped with a handful of fresh parsley, a drizzle of olive oil, or a grating of Parmesan (if not vegan). Crusty whole-grain bread or a baked potato makes a perfect side. For added variety, swap out the beans for chickpeas, or stir in a couple of handfuls of chopped kale or spinach at the end.

Nutritional Information and Serving Size

This recipe yields about 6 generous servings. Each bowl offers approximately 18–22 grams of plant-based protein, alongside a wealth of vitamins, minerals, and fiber, with only about 300 calories per serving. It’s a wholesome, guilt-free way to fill up!

Wholesome High-Protein Vegetable Soup (Recap)

This soup combines bold, comforting flavor with a powerful nutritional profile, thanks to a rich mix of vegetables and plant-based proteins. It’s perfect whether you’re refueling after a workout or looking for a light dinner that keeps you satisfied.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and meal planning.

Instructions

1. Heat olive oil in a large soup pot over medium heat. Add onion, garlic, carrots, celery, and red bell pepper. Sauté until the vegetables are softened, about 6 minutes.
2. Stir in the tomato paste, smoked paprika, oregano, and thyme. Cook for 1–2 minutes, stirring until fragrant.
3. Add the zucchini, green beans, vegetable broth, lentils, beans, and quinoa. Bring to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes, or until quinoa is cooked and vegetables are tender.
4. Stir in the chopped spinach or kale, letting it wilt for 2 minutes. Season generously with salt, pepper, and lemon juice (if using).
5. Ladle soup into bowls, garnish with fresh parsley and (if desired) a sprinkle of grated Parmesan. Serve hot.

Weekly Meal Planning

This protein-packed vegetable soup is ideal for meal prep and makes delicious leftovers. Save and schedule this recipe to instantly plan your soup night, generate a smart shopping list, and see how all your weekly meals fit together.

Planning Benefits:

• Automatically calculates total ingredient quantities for all your planned recipes
• Sorts everything by grocery store section for faster shopping
• Prevents repeat purchases and ingredients left behind
• Streamlines your meal prep for an organized, stress-free week

Pro tip: When planning more than one high-protein meal, schedule your recipes to consolidate beans, greens, or quinoa amounts—reducing food waste and optimizing your grocery budget.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes