High protein Vegetarian Soups

By /

Here are five high-protein, vegetarian soup recipes that use simple ingredients.

If you want to boost the protein content, consider adding small amounts of nutritional yeast. Only 2 tablespoons adds 5g of protein and an extra 50 calories.

1. Lentil and Vegetable Soup

Ingredients:

  • 1 cup green or brown lentils, rinsed
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 zucchini, chopped
  • 6 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 1 tsp cumin
  • Salt and pepper to taste
  • Fresh parsley or cilantro for garnish

Instructions:

  1. In a large pot, sauté the onion, garlic, carrots, and celery until softened.
  2. Add the lentils, zucchini, broth, diced tomatoes, and cumin. Bring to a boil.
  3. Reduce heat and simmer for 30-40 minutes, or until lentils are tender.
  4. Season with salt and pepper, and garnish with fresh parsley or cilantro before serving.

Protein per serving: ~12g

2. Chickpea and Spinach Soup

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 4 cups vegetable broth
  • 4 cups baby spinach
  • Salt and pepper to taste
  • Fresh lemon juice to taste

Instructions:

  1. Sauté the onion and garlic in a large pot until softened.
  2. Add cumin and coriander, stir for 1-2 minutes.
  3. Add chickpeas and broth. Bring to a boil, then simmer for 10 minutes.
  4. Add spinach and cook until wilted. Season with salt, pepper, and a squeeze of lemon.

Protein per serving: ~10g

3. Quinoa and Black Bean Soup

Ingredients:

  • 1/2 cup quinoa, rinsed
  • 1 can black beans, drained and rinsed
  • 1 can (14.5 oz) diced tomatoes
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. Sauté the onion and garlic in a pot until softened.
  2. Add the quinoa, black beans, tomatoes, chili powder, cumin, and broth. Bring to a boil.
  3. Lower heat and simmer for 20 minutes, or until quinoa is cooked.
  4. Season with salt and pepper, garnish with cilantro.

Protein per serving: ~15g

4. Pea and Mint Soup

Ingredients:

  • 4 cups green peas (fresh or frozen)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • Fresh mint leaves (about 1/4 cup)
  • Salt and pepper to taste
  • 1/2 cup plain Greek yogurt (optional, for extra protein)

Instructions:

  1. Sauté the onion and garlic until softened.
  2. Add peas and vegetable broth, bring to a boil, then simmer for 5-7 minutes.
  3. Blend the soup with mint leaves until smooth. Stir in Greek yogurt for extra protein if desired.
  4. Season with salt and pepper before serving.

Protein per serving: ~9g (13g with Greek yogurt)

5. Tofu Miso Soup

Ingredients:

  • 1 block firm tofu, cubed
  • 4 cups vegetable broth
  • 3 tbsp miso paste
  • 1/2 cup green onions, chopped
  • 1 cup baby spinach or seaweed (optional)
  • 1 tbsp soy sauce
  • Salt and pepper to taste

Instructions:

  1. Bring vegetable broth to a simmer.
  2. In a small bowl, mix miso paste with a bit of hot broth until smooth, then add it to the pot.
  3. Add tofu, green onions, and spinach or seaweed. Simmer for 5 minutes.
  4. Season with soy sauce, salt, and pepper.

Protein per serving: ~12g

Enjoy these easy, high-protein vegetarian soups!

Scroll to Top