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High Protein Vegetable Soup - Hearty, Simple, and Satisfying

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Olive oil – 2 tablespoons
  • Yellow onion – 1 medium, diced
  • Carrots – 2 medium, diced
  • Celery – 2 ribs, diced
  • Garlic – 4 cloves, minced
  • Tomato paste – 2 tablespoons
  • Crushed tomatoes – 1 can (14–15 oz)
  • Low-sodium vegetable broth – 6 cups
  • Cooked chickpeas – 1 can (15 oz), drained and rinsed
  • Cooked white beans or cannellini – 1 can (15 oz), drained and rinsed
  • Dry red lentils – 1/2 cup, rinsed
  • Quinoa – 1/3 cup, rinsed
  • Kale or spinach – 3 packed cups, chopped
  • Frozen green peas – 1 cup
  • Zucchini – 1 medium, diced
  • Italian seasoning – 2 teaspoons
  • Smoked paprika – 1 teaspoon
  • Bay leaf – 1
  • Lemon – 1, juiced (plus zest if you like brightness)
  • Salt and black pepper – to taste
  • Optional protein boosters: nutritional yeast (2 tablespoons), edamame (1 cup, added with peas), or a scoop of unflavored plant-based protein stirred in at the end
  • Optional garnish: chopped parsley, red pepper flakes, grated Parmesan or vegan Parm

Method
 

  1. Start the base: Warm olive oil in a large pot over medium heat. Add onion, carrots, and celery with a pinch of salt. Cook 5–7 minutes, stirring, until softened.
  2. Add aromatics: Stir in garlic, tomato paste, Italian seasoning, and smoked paprika. Cook 1–2 minutes until fragrant and the paste darkens slightly.
  3. Build the broth: Pour in crushed tomatoes and vegetable broth. Add the bay leaf. Bring to a gentle boil.
  4. Protein and grains: Stir in chickpeas, white beans, lentils, and quinoa. Reduce to a steady simmer. Cook uncovered 18–22 minutes, stirring occasionally, until lentils and quinoa are tender.
  5. Vegetables: Add zucchini and peas. Simmer 5–7 minutes more until zucchini is just tender.
  6. Greens and finish: Stir in kale or spinach and cook 1–2 minutes until wilted. Remove bay leaf. Add lemon juice (and zest if using). Season with salt and pepper to taste.
  7. Boost if desired: Stir in nutritional yeast for a savory note and extra protein. If adding edamame, warm it through now. Adjust seasoning.
  8. Serve: Ladle into bowls and top with parsley, pepper flakes, or Parmesan. A squeeze of extra lemon brightens each bowl.