50+ Healthy High-Protein Vegetarian Soup Recipes to Keep

If you’re a fan of comforting, nourishing soups and looking to boost your protein intake without relying on animal products, you’re in the right place!

High-protein vegetarian soups are the perfect way to fill up on hearty, healthy meals while getting a good dose of plant-based protein.

Whether you’re vegan, vegetarian, or simply looking to add more meatless meals to your diet, these soups are not only rich in protein but also packed with essential nutrients.

From legumes and beans to tofu and quinoa, these ingredients provide the perfect foundation for delicious, filling soups. In this article, we’ve gathered over 50 high-protein vegetarian soup recipes that are easy to make, versatile, and full of flavor.

Whether you’re craving a creamy tomato bisque, a spicy lentil stew, or a comforting vegetable-packed broth, there’s a recipe here for every taste.

50+ Healthy High-Protein Vegetarian Soup Recipes to Keep

There you have it—50+ high-protein vegetarian soup recipes to fuel your body and warm your soul!

These soups offer the perfect blend of protein-rich ingredients, flavors, and textures that will leave you feeling satisfied and nourished.

Plus, they are ideal for meal prep, ensuring that you always have a healthy, protein-packed option on hand when hunger strikes.

From light broths to hearty stews, each recipe is designed to provide the nutrients your body needs while keeping things delicious and easy.

So why not try a few of these recipes today and enjoy the comforting goodness of a bowl of soup that’s as nutritious as it is tasty?

High Protein Lentil and Quinoa Soup

This hearty and nutritious lentil and quinoa soup is a perfect blend of plant-based protein and fiber. Packed with green lentils, quinoa, and a variety of colorful vegetables, this dish provides a satisfying meal full of essential nutrients. It’s an ideal choice for vegetarians looking to boost their protein intake while enjoying a delicious, warming soup.

Ingredients:

• 1 cup green lentils, rinsed
• 1/2 cup quinoa, rinsed
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onions and garlic and sauté until softened, about 3-4 minutes.
2. Add the carrots, celery, and zucchini, and cook for another 5 minutes, stirring occasionally.
3. Stir in the cumin and turmeric, cooking for 1 minute until fragrant.
4. Add the diced tomatoes, vegetable broth, lentils, and quinoa. Bring the mixture to a boil.
5. Reduce the heat to low, cover the pot, and simmer for 30-35 minutes or until the lentils and quinoa are tender.
6. Season with salt and pepper to taste. Garnish with fresh parsley if desired.
7. Serve hot and enjoy the nourishing, protein-packed soup!

This high-protein lentil and quinoa soup is not only a fulfilling meal but also an excellent way to incorporate plant-based proteins into your diet. The combination of lentils and quinoa ensures a complete protein profile, making this soup a powerhouse of nutrients. The rich, savory broth, along with the vibrant vegetables, creates a comforting dish that’s perfect for chilly evenings or as a filling lunch. It’s easy to prepare, customizable with different veggies, and packed with flavors that everyone in the family will love.

Chickpea and Spinach Protein Soup

Chickpeas are a fantastic source of protein, and when paired with spinach, garlic, and Mediterranean spices, they create a flavorful and wholesome soup. This Chickpea and Spinach Protein Soup is quick to prepare, offering a hearty and protein-rich dish that’s great for any time of the day. The addition of lemon gives it a fresh, zesty flavor that makes it both comforting and refreshing.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups fresh spinach, chopped
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 4 cups vegetable broth
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• 1 tablespoon tahini (optional)
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened, about 5 minutes.
2. Stir in the cumin and smoked paprika, cooking for another minute until fragrant.
3. Add the chickpeas and vegetable broth to the pot, bringing it to a simmer.
4. Let the soup simmer for 15-20 minutes, allowing the chickpeas to break down slightly and the flavors to meld together.
5. Add the chopped spinach and cook for another 5 minutes, until wilted and tender.
6. Stir in the lemon juice, salt, and pepper to taste. For extra creaminess, add a tablespoon of tahini and mix well.
7. Garnish with fresh cilantro if desired, and serve hot.

This chickpea and spinach protein soup is the perfect blend of wholesome ingredients that not only provide a significant protein boost but also offer a wealth of vitamins and minerals. The chickpeas are rich in protein, while the spinach contributes iron and fiber, making this a balanced and filling soup. The Mediterranean-inspired spices and lemon juice add depth and freshness, making it a satisfying and nutritious meal. This easy-to-make soup is perfect for meal prep, and it’s sure to become a go-to dish for vegetarians seeking high-protein options.

Creamy Tofu and Mushroom Protein Soup

For those craving a creamy, comforting soup that’s also high in protein, this tofu and mushroom protein soup is an excellent choice. Silken tofu provides a creamy texture without the need for dairy, and the mushrooms add umami flavor and a meaty texture. This soup is rich in plant-based protein, making it an ideal meal for vegetarians or anyone looking to increase their protein intake while enjoying a delicious, hearty dish.

Ingredients:

• 1 block (14 oz) silken tofu, drained and cubed
• 2 cups mushrooms, sliced (cremini, shiitake, or button mushrooms)
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup unsweetened almond milk or any plant-based milk
• 1 tablespoon olive oil
• 1 teaspoon thyme (dried or fresh)
• 1 tablespoon soy sauce or tamari
• Salt and pepper to taste
• Chopped chives for garnish (optional)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté until softened, about 4 minutes.
2. Add the mushrooms to the pot and cook for another 5-7 minutes, until they release their moisture and become tender.
3. Stir in the thyme and soy sauce, cooking for 1 minute.
4. Add the vegetable broth and bring the soup to a simmer. Let it cook for 10 minutes to blend the flavors.
5. Carefully add the silken tofu and almond milk to the soup. Use an immersion blender to blend the soup until smooth and creamy. If you don’t have an immersion blender, you can transfer the soup in batches to a blender.
6. Season with salt and pepper to taste. Heat for an additional 5 minutes, ensuring the soup is well combined and hot.
7. Serve the soup in bowls, garnished with chopped chives for an extra touch of freshness.

This creamy tofu and mushroom protein soup is a rich and satisfying dish that proves you can have a creamy, indulgent soup without the dairy. The silken tofu provides a luscious, smooth base while the mushrooms add depth and texture. It’s a great way to enjoy plant-based protein, and the added soy sauce and thyme enhance the flavor profile, making each spoonful deliciously comforting. This soup is perfect for cooler weather or as a satisfying meal on a busy day. It’s quick to prepare, and with tofu as the star ingredient, it’s a wonderful source of high-quality plant protein.

High-Protein Black Bean and Sweet Potato Soup

This black bean and sweet potato soup combines the heartiness of black beans with the natural sweetness of tender sweet potatoes. The result is a well-rounded, protein-packed soup that’s both filling and nutritious. Rich in fiber, vitamins, and minerals, this soup is an excellent source of plant-based protein and a perfect choice for those looking for a wholesome, satisfying meal.

Ingredients:

• 2 cups black beans (canned or cooked from dried)
• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 bell pepper, diced
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)
• 1 tablespoon lime juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened, about 4-5 minutes.
2. Add the bell pepper, cumin, smoked paprika, and chili powder. Cook for 2 minutes until the spices are fragrant.
3. Stir in the sweet potatoes, black beans, diced tomatoes, and vegetable broth. Bring the soup to a boil.
4. Reduce the heat and simmer for 25-30 minutes, or until the sweet potatoes are tender.
5. Season with salt and pepper to taste, and stir in lime juice for an extra burst of freshness.
6. Serve the soup in bowls, garnished with fresh cilantro if desired.

This black bean and sweet potato soup is a vibrant and protein-rich dish that’s not only delicious but also packed with nutrients. The black beans offer a great source of plant-based protein, while the sweet potatoes contribute fiber, vitamins, and a natural sweetness that balances the spices beautifully. This soup is a satisfying meal on its own but can also be paired with a side of whole-grain bread for a more substantial meal. It’s perfect for meal prepping, as it keeps well in the fridge for several days, and it’s a fantastic way to get a healthy dose of protein and fiber in a comforting, flavorful soup.

Spicy Peanut and Tofu Protein Soup

For those who love a little heat in their meals, this spicy peanut and tofu protein soup is the perfect balance of spice, creaminess, and protein. The peanut butter adds a rich, creamy texture, while tofu brings in a protein punch. Combined with bold spices and fresh vegetables, this soup is a nourishing meal that’s sure to satisfy both your taste buds and your protein needs.

Ingredients:

• 1 block (14 oz) firm tofu, drained and cubed
• 1/4 cup peanut butter (smooth or chunky)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 cup coconut milk
• 1 tablespoon soy sauce or tamari
• 1 teaspoon ground coriander
• 1 teaspoon chili flakes (adjust to taste)
• 1 tablespoon sesame oil
• 1 cup spinach or kale, chopped
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat sesame oil in a large pot over medium heat. Add the onion, garlic, and ginger, and sauté until softened, about 4-5 minutes.
2. Stir in the ground coriander and chili flakes, cooking for another 1-2 minutes until the spices are fragrant.
3. Add the diced tomatoes, vegetable broth, coconut milk, and soy sauce to the pot, bringing the mixture to a simmer.
4. Stir in the peanut butter until fully incorporated, creating a creamy base.
5. Add the tofu cubes and let the soup simmer for 15 minutes, allowing the tofu to absorb the flavors.
6. Stir in the spinach or kale and cook for an additional 5 minutes until wilted.
7. Season with salt and pepper to taste. Serve the soup hot, garnished with fresh cilantro if desired.

This spicy peanut and tofu protein soup offers a unique twist on traditional soups by combining the creaminess of peanut butter with the protein-rich tofu. The heat from the chili flakes adds an exciting kick, while the coconut milk provides a smooth and rich texture. This soup is a perfect meal for anyone craving a balance of spice, creaminess, and plant-based protein. It’s quick to prepare and offers a great way to enjoy a nourishing bowl of soup with a fusion of flavors. The tofu adds a satisfying texture, and the peanut butter enhances the depth of the soup, making it a filling and flavorful option for a light dinner or lunch.

High-Protein Edamame and Cabbage Soup

Edamame, young soybeans, are a fantastic source of plant-based protein, and when paired with crunchy cabbage, ginger, and garlic, they make a deliciously light yet satisfying soup. This edamame and cabbage soup is a refreshing, protein-packed meal that’s perfect for anyone looking for a quick and healthy dish. The soup is light but full of flavor, with a touch of soy sauce and ginger for added depth.

Ingredients:

• 2 cups shelled edamame (fresh or frozen)
• 4 cups vegetable broth
• 1/2 small cabbage, thinly sliced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 teaspoon rice vinegar
• Salt and pepper to taste
• Chopped green onions for garnish (optional)

Instructions:

1. In a large pot, heat sesame oil over medium heat. Add the onion, garlic, and ginger, and sauté until softened, about 4 minutes.
2. Stir in the cabbage and cook for 5-7 minutes, allowing it to soften slightly.
3. Add the vegetable broth, edamame, soy sauce, and rice vinegar. Bring the soup to a simmer.
4. Let the soup simmer for 10-15 minutes, until the cabbage is tender and the edamame is heated through.
5. Season with salt and pepper to taste. Serve the soup in bowls, garnished with chopped green onions.

This edamame and cabbage soup is a light yet protein-packed meal that’s perfect for any occasion. The edamame provides a rich source of protein, while the cabbage adds crunch and texture. The ginger and soy sauce add a burst of flavor, making the soup comforting and refreshing at the same time. This soup is perfect for a quick lunch or as a starter to a larger meal. It’s an excellent choice for those looking to increase their plant-based protein intake without compromising on taste or nutrition. Plus, it’s low in calories and high in fiber, making it a great option for a healthy and balanced diet.

High-Protein Lentil and Spinach Soup

This hearty lentil and spinach soup is a perfect protein-packed meal that combines the earthy flavor of lentils with the freshness of spinach. Lentils are an excellent source of plant-based protein and fiber, making this soup both nutritious and filling. With the addition of aromatic spices and vegetables, it’s a comforting, satisfying, and healthy dish that’s perfect for any season.

Ingredients:

• 1 1/2 cups dried lentils, rinsed (or 2 cans of cooked lentils, drained)
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, diced
• 1 celery stalk, diced
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 teaspoon ground coriander
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh lemon juice (optional, for brightness)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery, sautéing until the vegetables begin to soften, about 5 minutes.
2. Stir in the cumin, turmeric, and coriander, cooking for another minute until the spices are fragrant.
3. Add the lentils, vegetable broth, and a pinch of salt and pepper. Bring the soup to a boil, then reduce the heat and simmer, covered, for 25-30 minutes, or until the lentils are tender.
4. Stir in the fresh spinach and let it wilt into the soup, cooking for an additional 2-3 minutes.
5. Adjust seasoning with salt, pepper, and a squeeze of fresh lemon juice if desired.
6. Serve the soup hot, with additional lemon wedges for added brightness.

This lentil and spinach soup is a hearty, protein-rich dish that provides an excellent balance of flavors and nutrients. Lentils are a powerful source of plant-based protein, while spinach adds vitamins and minerals, making this soup not only satisfying but also a nutritional powerhouse. The aromatic spices bring warmth and depth to the soup, while the fresh lemon juice adds a nice tang to round out the flavors. It’s perfect for a cozy dinner or a nourishing lunch and can be easily stored for meal prepping. This soup is a versatile dish that can be customized with different vegetables and seasonings to suit your taste preferences.

High-Protein Chickpea and Carrot Soup

Chickpeas are an outstanding source of plant-based protein, and when combined with carrots and warming spices, they make for a deliciously comforting soup. This chickpea and carrot soup is a nutrient-dense meal that’s full of fiber, protein, and vitamins. The addition of turmeric, cumin, and ginger gives it a flavorful kick, while the carrots provide a touch of natural sweetness.

Ingredients:

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 4 cups vegetable broth
• 2 large carrots, peeled and sliced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground ginger
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until the onion becomes translucent, about 4-5 minutes.
2. Stir in the cumin, turmeric, and ginger, and cook for another minute until fragrant.
3. Add the sliced carrots, chickpeas, and vegetable broth to the pot. Bring the soup to a boil.
4. Reduce the heat to low, and let the soup simmer for 20-25 minutes, or until the carrots are tender.
5. Using an immersion blender or a regular blender, puree about half of the soup to create a thicker, creamier texture, while leaving some whole chickpeas and carrots for added texture.
6. Season with salt and pepper to taste, and garnish with fresh parsley.
7. Serve the soup hot, with a side of crusty bread if desired.

This chickpea and carrot soup is a flavorful and protein-packed option for those seeking a hearty and nutritious meal. The chickpeas provide a significant amount of plant-based protein, while the carrots add a natural sweetness and rich texture to the soup. The turmeric, cumin, and ginger give the soup an aromatic warmth that complements the earthiness of the chickpeas perfectly. This soup is perfect for meal prep and can be enjoyed as a light lunch or dinner. It’s also easily customizable with additional vegetables or spices to suit your taste, making it a versatile addition to your recipe collection.

High-Protein Quinoa and Vegetable Soup

Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it an excellent addition to any vegetarian meal. In this quinoa and vegetable soup, quinoa is combined with an array of colorful vegetables, including zucchini, tomatoes, and spinach. This soup is rich in protein, fiber, and essential vitamins, offering a satisfying and well-rounded meal that is both filling and healthy.

Ingredients:

• 1 cup quinoa, rinsed
• 4 cups vegetable broth
• 1 zucchini, diced
• 1 bell pepper, diced
• 1 cup spinach, chopped
• 1 can (14.5 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil or parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened, about 4-5 minutes.
2. Stir in the oregano and cumin, cooking for another minute until the spices are fragrant.
3. Add the diced zucchini, bell pepper, quinoa, diced tomatoes, and vegetable broth to the pot. Bring the mixture to a boil.
4. Reduce the heat to low, and let the soup simmer for 20-25 minutes, or until the quinoa is cooked and the vegetables are tender.
5. Stir in the chopped spinach and cook for another 2-3 minutes, just until wilted.
6. Season with salt and pepper to taste, and garnish with fresh basil or parsley.
7. Serve the soup hot, with a side of whole-grain bread if desired.

This quinoa and vegetable soup is a protein-packed, nutrient-dense meal that offers a rich variety of flavors and textures. Quinoa not only boosts the protein content of the soup but also adds a satisfying bite, while the combination of vegetables makes this soup light, refreshing, and full of vitamins and minerals. The spices give it a warm and savory flavor, making it the perfect comfort food for any time of year. This soup is easy to make, highly customizable, and is great for meal prepping. Whether you enjoy it as a standalone meal or with a side of bread, this quinoa and vegetable soup is sure to keep you full and satisfied.

High-Protein Sweet Potato and Black Bean Soup

This sweet potato and black bean soup is a vibrant, protein-packed dish that combines the natural sweetness of roasted sweet potatoes with the heartiness of black beans. The earthy flavors of the beans, along with the creamy texture of the sweet potatoes, create a satisfying and filling soup. With the addition of spices like cumin and chili powder, this soup has a warm, comforting flavor profile. It’s perfect for a hearty meal that nourishes both the body and the soul.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 can (15 oz) black beans, drained and rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/2 cup coconut milk (optional, for creaminess)
• Fresh cilantro for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed sweet potatoes with olive oil, salt, and pepper. Spread them out on a baking sheet in a single layer and roast for 25-30 minutes, or until tender.
2. While the sweet potatoes roast, heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
3. Stir in the cumin, chili powder, and smoked paprika, cooking for another minute until fragrant.
4. Add the vegetable broth, black beans, and roasted sweet potatoes to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes.
5. Use an immersion blender to puree half of the soup, creating a creamy texture while leaving some whole beans and sweet potato chunks for added texture.
6. Stir in the coconut milk, if using, and adjust seasoning with salt and pepper.
7. Serve the soup hot, garnished with fresh cilantro.

This sweet potato and black bean soup is not only packed with protein but also full of flavor and nutrients. The black beans provide a solid protein base, while the roasted sweet potatoes add a creamy texture and natural sweetness. The spices give the soup a depth of flavor that’s perfect for cooler weather, and the coconut milk adds a touch of creaminess without being too heavy. This soup is great for meal prep and can be enjoyed for lunch or dinner. It’s a comforting, nourishing, and satisfying dish that can easily be adapted to suit your taste preferences.

High-Protein Tomato and White Bean Soup

This tomato and white bean soup is a classic combination that delivers both flavor and nutrition. White beans are an excellent source of protein and fiber, while the tomatoes provide a rich, tangy base. With the addition of garlic, onions, and fresh herbs, this soup is bursting with flavor and makes for a perfect meal any time of year. It’s easy to make, filling, and perfect for serving as a standalone dish or with a side of crusty bread.

Ingredients:

• 2 cans (15 oz each) white beans (cannellini or navy beans), drained and rinsed
• 4 cups vegetable broth
• 2 cups diced tomatoes (fresh or canned)
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
2. Stir in the thyme and rosemary, and cook for another minute until fragrant.
3. Add the diced tomatoes, vegetable broth, and white beans to the pot. Bring the soup to a boil, then reduce the heat and let it simmer for 15-20 minutes, allowing the flavors to meld.
4. Use an immersion blender to blend part of the soup, leaving some beans intact for texture. Alternatively, transfer a portion of the soup to a blender and purée it before returning it to the pot.
5. Season with salt and pepper to taste.
6. Serve the soup hot, garnished with fresh basil.

This tomato and white bean soup is a simple yet delicious dish that packs a punch in terms of protein and flavor. The white beans not only provide protein but also give the soup a hearty, filling texture. The tomatoes add a savory and tangy base, while the thyme and rosemary elevate the flavor profile. This soup is incredibly versatile; it can be enjoyed as a main course or as a starter to a larger meal. It’s easy to prepare, making it a great option for busy weeknights, and it’s also perfect for meal prepping or freezing for later use.

High-Protein Pea and Mint Soup

This pea and mint soup is a refreshing, high-protein option that combines the sweetness of peas with the cool, fragrant notes of fresh mint. Packed with protein from peas and fiber from vegetables, this soup is a light yet filling choice for a nutritious meal. The mint adds a unique twist, creating a flavor profile that’s both fresh and aromatic. This soup can be served warm or chilled, making it an excellent choice for any season.

Ingredients:

• 4 cups frozen peas (or fresh, if available)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 tablespoon olive oil
• 4 cups vegetable broth
• 1/4 cup fresh mint leaves, chopped
• Salt and pepper to taste
• Lemon juice (optional, for extra brightness)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened, about 5 minutes.
2. Stir in the cumin and cook for another minute until fragrant.
3. Add the peas and vegetable broth to the pot, bringing it to a boil. Reduce the heat and let it simmer for 10-15 minutes, or until the peas are tender.
4. Use an immersion blender to purée the soup until smooth, or blend in batches in a regular blender.
5. Stir in the fresh mint leaves and season with salt and pepper to taste.
6. Optional: Add a squeeze of lemon juice for extra brightness.
7. Serve the soup hot, or chill in the refrigerator for a refreshing cold soup option.

This pea and mint soup is a light yet satisfying dish that’s bursting with protein and fresh flavors. The peas offer a great plant-based protein source, while the mint provides a refreshing contrast to the richness of the peas. The cumin adds a warm depth of flavor, making this soup perfect for a light lunch or dinner. Whether served warm on a chilly day or chilled as a refreshing summer meal, this pea and mint soup is versatile and easy to prepare. It’s a great way to incorporate more plant-based protein into your diet while enjoying a flavorful, satisfying meal.

High-Protein Lentil and Spinach Soup

This hearty lentil and spinach soup is a protein powerhouse, thanks to the lentils, which provide an excellent source of plant-based protein. The earthy flavor of the lentils combines beautifully with the freshness of spinach, making it a delicious and nutritious choice for a meal. With garlic, onions, and spices like cumin and turmeric, this soup is both comforting and full of flavor. It’s also highly versatile, as it can be enjoyed on its own or paired with whole grain bread for a more filling meal.

Ingredients:

• 1 ½ cups dried green or brown lentils, rinsed
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 lemon (for zest and juice)
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
2. Stir in the cumin and turmeric, cooking for another minute until fragrant.
3. Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer, covered, for 25-30 minutes, or until the lentils are tender.
4. Stir in the chopped spinach and cook for an additional 5 minutes, until the spinach wilts.
5. Season with salt, pepper, and a squeeze of lemon juice. Add lemon zest for extra brightness.
6. Serve hot, garnished with fresh cilantro if desired.

This lentil and spinach soup is a great way to enjoy a healthy, high-protein meal without compromising on flavor. The lentils provide a rich source of plant-based protein, while the spinach adds essential vitamins and minerals. The spices, especially cumin and turmeric, bring warmth and depth to the dish, making it a perfect soup for any season. It’s easy to prepare and ideal for meal prepping, as the flavors continue to develop the next day. This soup is a nutritious, filling option that can be enjoyed as a light lunch or a complete dinner.

High-Protein Chickpea and Carrot Soup

Chickpeas are the star of this protein-rich soup, paired with tender carrots and a variety of aromatic spices for a satisfying and flavorful dish. The chickpeas provide a hearty base with plenty of plant-based protein, while the carrots add natural sweetness and additional nutrients. With a combination of cumin, coriander, and ginger, this soup has a rich, warming flavor that’s perfect for cold days. It’s a great option for a vegan or vegetarian meal that doesn’t sacrifice taste or nourishment.

Ingredients:

• 2 cups cooked or canned chickpeas (drained and rinsed)
• 3 large carrots, peeled and diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon grated fresh ginger
• 4 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, and grated ginger, and sauté for about 5 minutes until softened and fragrant.
2. Stir in the cumin and coriander, cooking for another minute.
3. Add the diced carrots, chickpeas, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes, or until the carrots are tender.
4. Use an immersion blender to blend part of the soup for a smoother consistency, or blend in batches in a regular blender.
5. Season with salt and pepper to taste, and garnish with fresh parsley if desired.
6. Serve hot, and enjoy!

This chickpea and carrot soup is not only high in protein but also packed with flavor and nutrients. The chickpeas provide a rich source of plant-based protein, while the carrots add a naturally sweet and nutritious element to the soup. The spices lend a warmth and complexity, making it a comforting dish for any time of year. The soup is easily customizable—add more spices for heat or even a squeeze of lemon for brightness. It’s a fantastic meal prep option and can be stored in the fridge or freezer for quick, healthy meals throughout the week.

High-Protein Butternut Squash and Black Bean Soup

This vibrant soup combines the creamy sweetness of butternut squash with the hearty, protein-rich black beans. The smooth texture of the squash contrasts beautifully with the meaty texture of the black beans, creating a soup that is both satisfying and nourishing. Seasoned with cumin, chili powder, and garlic, this soup has a subtle warmth that perfectly complements the flavors of the squash and beans. It’s a comforting, nutrient-dense meal that’s easy to prepare and ideal for any time of year.

Ingredients:

• 2 cups butternut squash, peeled and cubed
• 1 can (15 oz) black beans, drained and rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes, or until tender.
2. While the squash roasts, heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened, about 5 minutes.
3. Stir in the cumin and chili powder, cooking for another minute until fragrant.
4. Add the roasted butternut squash, black beans, and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for 10-15 minutes.
5. Use an immersion blender to purée the soup until smooth, or blend in batches in a regular blender.
6. Season with salt and pepper to taste, and garnish with fresh cilantro.
7. Serve hot and enjoy!

This butternut squash and black bean soup is a delightful balance of protein, fiber, and healthy fats. The black beans provide the much-needed protein, while the butternut squash brings a creamy, sweet base to the dish. With the addition of cumin and chili powder, this soup has a gentle heat that enhances the natural flavors of the squash and beans. It’s an easy-to-make, nourishing meal that’s perfect for chilly days or when you need a comforting yet healthy option. Plus, it’s a great make-ahead meal that can be enjoyed throughout the week.

Note: More recipes are coming soon!