High Protein Mushroom and Greens Soup
Elevate your soup game with this hearty and nourishing High Protein Mushroom and Greens Soup—a plant-based powerhouse designed to fuel your day. Packed with an earthy medley of mushrooms, protein-rich chickpeas, and nutty quinoa, this soup is brimming with bold flavors and wholesome ingredients. Fresh spinach and kale infuse vibrant greens into every bite, while soy sauce and nutritional yeast add a savory umami touch. Simmered in low-sodium vegetable broth and seasoned to perfection with garlic, thyme, and black pepper, this easy-to-make soup offers a balance of comfort and nutrition in just over 30 minutes. Perfect for meal prep or a cozy dinner, this protein-packed dish is vegan, gluten-free, and guaranteed to delight.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 500 grams sliced mixed mushrooms (such as cremini, shiitake, and button)
- 1 can (400 grams) chickpeas, drained and rinsed
- 4 cups low-sodium vegetable broth
- 150 grams baby spinach leaves
- 100 grams kale, chopped
- 2 tablespoons soy sauce
- 1 teaspoon fresh thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup quinoa, rinsed
- 2 tablespoons nutritional yeast
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic. Sauté for about 3-5 minutes, until the onion is translucent and fragrant.
Increase the heat to medium-high and add the sliced mushrooms. Cook for 5-7 minutes, stirring occasionally, until they are golden brown and any released liquid has evaporated.
Stir in the chickpeas and quinoa, cooking for another 2 minutes.
Pour in the vegetable broth and soy sauce, then add the thyme, salt, and black pepper. Bring the mixture to a boil.
Once boiling, reduce the heat to a simmer. Cover the pot and let it cook for about 15 minutes or until the quinoa is cooked and has absorbed some of the broth.
Add the spinach and kale to the pot. Continue to simmer for 5 more minutes, or until the greens are wilted and tender.
Stir in the nutritional yeast until well combined.
Taste and adjust seasoning if needed. Serve hot, and enjoy your high-protein mushroom and greens soup!
Nutrition Facts
Calories |
1392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.2 g | 55% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6035 mg | 262% | |
| Total Carbohydrate | 192.3 g | 70% | |
| Dietary Fiber | 48.3 g | 172% | |
| Total Sugars | 35.0 g | ||
| Protein | 71.6 g | 143% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 624 mg | 48% | |
| Iron | 23.6 mg | 131% | |
| Potassium | 5564 mg | 118% | |
*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.
