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High-Protein Vegetable Soup

High-Protein Vegetable Soup for a Cozy, Nourishing Meal

This High-Protein Vegetable Soup is a wholesome blend of vegetables and protein-rich legumes, perfect for a nourishing meal.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 bowls
Course: Dinner
Cuisine: American
Calories: 250

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil or avocado oil
  • 1 medium Onion diced (yellow or white)
  • 3 cloves Garlic minced
For the Vegetables
  • 2 medium Carrots diced
  • 2 stalks Celery chopped
  • 1 medium Red Bell Pepper diced
  • 2 cups Kale chopped
  • 1 cup Green Beans chopped
  • 1 cup Frozen Peas
For the Protein
  • 1 cup Dried Lentils rinsed
  • 1 can Chickpeas drained
  • 1 can Black Beans drained
For Seasoning
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Dried Basil
  • to taste Salt and Pepper
For the Finish
  • 6 cups Vegetable Broth
  • 1 medium Fresh Lemon juiced
  • ¼ cup Fresh Parsley chopped

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add diced onion and minced garlic, sauté for 3-4 minutes until the onion is translucent.
  2. Incorporate diced carrots, chopped celery, and diced red bell pepper. Sauté for an additional 5 minutes until softened.
  3. Pour in vegetable broth and add rinsed lentils. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
  4. Stir in drained chickpeas, drained black beans, thyme, basil, and salt and pepper. Continue simmering uncovered for another 10 minutes.
  5. Add chopped kale, green beans, and frozen peas. Cook for 5-7 minutes until greens are wilted.
  6. Remove from heat and stir in lemon juice and chopped parsley. Adjust seasoning as needed.
  7. Ladle soup into bowls and garnish with extra parsley. Serve warm.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 400mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 5000IUVitamin C: 40mgCalcium: 80mgIron: 4mg

Notes

Rinse lentils and beans before use. For a creamier soup, blend a portion after cooking.

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