High Protein Hearty Vegetable Soup
Warm up with a bowl of this High Protein Hearty Vegetable Soup, a nourishing one-pot meal that's brimming with flavor and wholesome ingredients. Packed with fiber-rich chickpeas and lentils, along with a vibrant medley of vegetables like zucchini, kale, and red bell pepper, this soup is as satisfying as it is healthy. Enhanced with aromatic spices like cumin, coriander, and thyme, every spoonful offers a cozy, warming experience. Perfect for meal prep, this protein-packed vegetarian soup is ready in under an hour and makes six generous servings, ideal for quick lunches or comforting weeknight dinners. Garnished with fresh parsley for a finishing touch, it's a delicious way to meet your nutritional goals!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 red bell pepper, diced
- 400 grams diced tomatoes
- 1.5 liters vegetable broth
- 400 grams canned chickpeas, drained and rinsed
- 400 grams canned lentils, drained and rinsed
- 150 grams frozen peas
- 2 cups kale, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally.
Add the diced zucchini and red bell pepper to the pot and cook for 3 more minutes.
Stir in the diced tomatoes, vegetable broth, chickpeas, and lentils.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes.
Add the frozen peas, chopped kale, cumin, coriander, thyme, salt, and black pepper.
Simmer for another 10 minutes until the kale is tender.
Taste and adjust seasoning if needed.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
2303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.6 g | 73% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8972 mg | 390% | |
| Total Carbohydrate | 362.7 g | 132% | |
| Dietary Fiber | 107.4 g | 384% | |
| Total Sugars | 90.8 g | ||
| Protein | 115.6 g | 231% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1141 mg | 88% | |
| Iron | 41.4 mg | 230% | |
| Potassium | 9215 mg | 196% | |
*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.
