Cozy High-Protein Vegetable Soup

Cozy High-Protein Vegetable Soup

A warm, hearty, plant-based soup made with lentils, chickpeas, black beans, and plenty of colorful vegetables. It’s filling, nutritious, and perfect for a cozy lunch or dinner. The original recipe is Mexican-inspired and makes 6 servings.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 6 cups vegetable broth
• 1 cup dried lentils, rinsed and drained
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• Salt and black pepper, to taste
• 2 cups chopped kale
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 cup frozen peas
• 2 tablespoons fresh lemon juice
• 1/4 cup fresh parsley, chopped

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 3–4 minutes, until softened.
2. Add the carrots, celery, and red bell pepper. Cook for another 5 minutes.
3. Pour in the vegetable broth and add the rinsed lentils. Bring to a gentle boil, reduce the heat, cover, and simmer for about 15 minutes.
4. Add the chickpeas, black beans, thyme, basil, salt, and pepper. Stir and simmer for another 10 minutes.
5. Add the kale, green beans, and frozen peas. Cook for 5–7 minutes, until the vegetables are tender and the lentils are fully cooked.
6. Remove from the heat and stir in the lemon juice and fresh parsley.
7. Taste and adjust the seasoning.
8. Serve warm, garnished with extra parsley if desired.

⏱️ Time & Servings

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 6
• Difficulty: Easy

🥗 Nutrition Per Serving

• Calories: 310 kcal
• Protein: 18 g
• Carbohydrates: 52 g
• Fiber: 14 g
• Fat: 7 g
• Sugar: 5 g
• Sodium: 400 mg