Vegan Hearty Meatball and Vegetable Soup
Warm up with a bowl of Vegan Hearty Meatball and Vegetable Soup—an irresistible fusion of comfort and wholesome goodness. This recipe features tender baked lentil meatballs, infused with smoked paprika and nutritional yeast for a flavorful, protein-packed twist. They're paired with a vibrant medley of vegetables like zucchini, carrots, and celery, all simmered in a fragrant broth spiced with oregano and thyme. A dash of soy sauce adds depth, while frozen peas bring a touch of sweetness. Perfectly satisfying yet entirely plant-based, this soup is both gluten-free and nutrient-rich, making it ideal for cozy dinners or meal prep. Serve hot for a soul-soothing dish that proves vegan cuisine can be hearty and indulgent!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 medium celery stalks, sliced
- 1 medium zucchini, diced
- 1 14.5 oz can diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup frozen green peas
- 1 15 oz can canned lentils, drained and rinsed
- 2 tablespoons ground flaxseed
- 6 tablespoons water
- 1 cup breadcrumbs (gluten-free)
- 2 tablespoons nutritional yeast
- 1 teaspoon smoked paprika
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 2 tablespoons parsley, chopped
Instructions
In a large bowl, stir together the ground flaxseed and water. Let it sit for 5 minutes to thicken.
Preheat the oven to 375°F (190°C).
Add the lentils to the flaxseed mixture along with the breadcrumbs, nutritional yeast, smoked paprika, soy sauce, and parsley. Mix well.
Shape the mixture into 1-inch meatballs and place them on a baking sheet lined with parchment paper.
Bake the lentil meatballs in the preheated oven for 20 minutes, turning halfway, until they are firm and slightly crispy.
While the meatballs are baking, heat olive oil in a large soup pot over medium heat.
Add the chopped onion and minced garlic to the pot. Sauté for about 5 minutes until the onion is translucent.
Stir in the carrots, celery, and zucchini. Cook for another 5 minutes until the vegetables begin to soften.
Add the diced tomatoes, vegetable broth, thyme, oregano, bay leaf, salt, and pepper to the pot.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes.
Remove the bay leaf, add the frozen peas, and simmer for another 5 minutes.
Transfer the baked lentil meatballs into the soup and gently stir.
Serve hot, and enjoy your hearty vegan meatball and vegetable soup!
Nutrition Facts
Calories |
1865 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.1 g | 73% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7261 mg | 316% | |
| Total Carbohydrate | 288.5 g | 105% | |
| Dietary Fiber | 57.2 g | 204% | |
| Total Sugars | 63.0 g | ||
| Protein | 66.6 g | 133% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 714 mg | 55% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 5843 mg | 124% | |
*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.
