High Protein Classic Clear Vegetable Soup
Elevate your healthy-meal game with this High Protein Classic Clear Vegetable Soup—an irresistible blend of vibrant veggies, plant-based protein, and aromatic seasonings that’s as nourishing as it is satisfying. Packed with diced tofu, hearty chickpeas, and fresh spinach, this protein-rich soup delivers a wholesome dose of nutrients in every steaming bowl, making it perfect for vegans and vegetarians alike. The rich vegetable broth, infused with garlic, onion, and a tangy burst of lemon juice, brings a comforting depth of flavor, while parsley offers a fresh finishing touch. Ready in under an hour, this light yet filling soup is ideal for meal prep or a refreshing low-calorie lunch during busy weekdays. Bursting with colorful goodness, it's the ultimate guilt-free dish for anyone seeking a delicious high-protein, low-fat recipe!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 medium zucchini, diced
- 1 cup broccoli florets
- 6 cups low-sodium vegetable broth
- 1 cup cooked chickpeas
- 200 grams firm tofu, diced
- 2 cups fresh spinach leaves
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and garlic, sauté for about 2-3 minutes until the onion becomes translucent.
Add diced carrots and celery, cook for another 3-4 minutes until they begin to soften.
Stir in the zucchini and broccoli florets, cooking for an additional 2-3 minutes.
Pour in the vegetable broth and bring the mixture to a gentle boil.
Reduce the heat to a simmer, add the chickpeas and tofu, and cook for 10 minutes.
Stir in the spinach leaves and chopped parsley, cooking for another 2 minutes until the spinach wilts.
Season with salt and pepper to taste.
Finish with a squeeze of lemon juice for a fresh flavor boost.
Serve the soup hot in bowls, and enjoy your high-protein meal.
Nutrition Facts
Calories |
1154 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.7 g | 65% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3478 mg | 151% | |
| Total Carbohydrate | 122.8 g | 45% | |
| Dietary Fiber | 32.5 g | 116% | |
| Total Sugars | 34.4 g | ||
| Protein | 59.9 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1777 mg | 137% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 3907 mg | 83% | |
*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.
