If you are looking for a nourishing and comforting meal that packs a punch of protein and vibrant vegetables, this High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe is an absolute game-changer. Bursting with wholesome ingredients like lentils, chickpeas, and black beans, this soup not only warms you up but also sustains you with its hearty texture and rich, layered flavors. It’s the perfect companion for chilly evenings or whenever you crave something both satisfying and healthy, all while celebrating plant-based goodness in every spoonful.
Ingredients You’ll Need
This High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe shines because of its simple, fresh ingredients that come together beautifully to create a comforting depth of flavor. Each component plays a vital role—from the earthy lentils to the bright lemon juice that lifts the entire dish.
- Olive oil: A tablespoon of this brings a subtle richness and helps soften the aromatics perfectly.
- Onion: Using a medium chopped onion adds a mild sweetness and foundational depth.
- Garlic: Two minced cloves infuse the soup with that irresistible savory aroma.
- Carrots: Diced carrots add a touch of natural sweetness and lovely texture contrast.
- Celery: Chopped celery provides a subtle crunch and earthy base note.
- Red bell pepper: Adds vibrant color and a sweet, fruity undertone.
- Vegetable broth: Six cups ensure the soup is rich and flavorful without overpowering.
- Dried lentils: One cup of lentils brings hearty protein and a lovely, creamy texture.
- Chickpeas: A 15-ounce can for a smooth bite and extra protein boost.
- Black beans: Another 15-ounce can for added protein and a slightly earthy flavor.
- Dried thyme: A teaspoon to bring subtle herbal hints.
- Dried basil: A teaspoon adds warmth and rounds out the herb profile.
- Salt and pepper: To taste, essential for balancing flavors perfectly.
- Kale: Two cups chopped kale for a nutritional powerhouse and vibrant green color.
- Green beans: One cup trimmed and cut provides a fresh snap and a different veggie texture.
- Frozen peas: One cup adds bursts of sweetness and bright green hues.
- Fresh lemon juice: Two tablespoons to lift and brighten every spoonful.
- Fresh parsley: Quarter cup chopped parsley for a final fresh and herbaceous touch.
How to Make High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe
Step 1: Sauté Aromatics
Start by heating the olive oil in a large pot over medium heat. Toss in the chopped onion and minced garlic, letting them cook gently for about 3 to 4 minutes until the onion turns translucent and softens. This step is crucial because it creates a fragrant flavor base that makes the soup so inviting.
Step 2: Add Softer Vegetables
Next, stir in the diced carrots, celery, and red bell pepper. Cook these together for another five minutes, giving the vegetables a little time to soften and develop their natural sweetness. This builds layers of flavor and ensures the soup has wonderful texture throughout.
Step 3: Simmer Lentils in Broth
Pour in the vegetable broth, then add the rinsed lentils. Bring everything up to a rolling boil, then reduce the heat to a gentle simmer. Cover the pot and let it cook for about 15 minutes. This allows the lentils to start softening and infuse the broth with their hearty essence.
Step 4: Introduce Beans and Herbs
Once the lentils have had a good start, add in the chickpeas and black beans. Sprinkle in the dried thyme, dried basil, salt, and pepper, then stir everything well. Let the soup continue simmering for 10 more minutes, which helps meld the flavors together beautifully.
Step 5: Add the Leafy Greens and Fresh Veggies
Now it’s time to add the kale, green beans, and frozen peas. These brighten the soup with fresh colors and a variety of textures. Cook for an additional 5 to 7 minutes until all vegetables are tender but still vibrant, giving the soup that perfect balance of soft and crisp.
Step 6: Finish with Bright Notes
Remove the pot from heat and stir in the fresh lemon juice and chopped parsley. The lemon juice injects a fresh, tangy pop that cuts through the richness, while the parsley adds a lovely herbaceous finish.
Step 7: Taste and Adjust
Always taste your soup before serving. Feel free to add extra salt or pepper to suit your palate. Adjusting seasoning at the end makes all the difference in achieving that perfectly balanced bowl.
Step 8: Serve Warm and Enjoy
Ladle the soup into bowls, optionally garnishing with more fresh parsley for a pretty and vibrant presentation. This dish delivers pure comfort and nutrition with every warm mouthful.
How to Serve High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe
Garnishes
Fresh parsley is a classic garnish that complements this soup wonderfully, but you could also sprinkle some freshly cracked pepper, a drizzle of good olive oil, or even a dollop of plain yogurt or sour cream if you like a creamy contrast. Crispy croutons or a scattering of toasted pumpkin seeds add satisfying crunch.
Side Dishes
This soup feels like a complete meal on its own, but pairing it with a warm crusty whole grain bread or garlic toast elevates the experience. A crisp green salad with a tangy vinaigrette can also balance the heartiness well and add fresh crunch to the meal.
Creative Ways to Present
For a fun twist, serve this soup in hollowed-out bread bowls to impress guests or portion it into mason jars for convenient meal prep. You could also top with a handful of grated parmesan or nutritional yeast for an extra umami boost if you’re not strictly vegan.
Make Ahead and Storage
Storing Leftovers
This soup keeps beautifully in the fridge for up to 4 days. Store it in an airtight container to maintain freshness, and the flavors tend to deepen with time, making leftovers even better the next day.
Freezing
You can freeze portions of the High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe for up to 3 months. Use freezer-safe containers, leaving some space for expansion. Thaw overnight in the refrigerator before reheating.
Reheating
Reheat gently on the stovetop over medium-low heat or in the microwave, stirring occasionally to ensure even warmth. Add a splash of water or broth if it thickens too much during storage, keeping that perfect soup-like consistency.
FAQs
Can I use canned lentils instead of dried?
Absolutely! While dried lentils offer a firmer texture and cook down nicely in the soup, canned lentils can save time. Just add them later in the cooking process since they are already soft to avoid mushiness.
Is this soup suitable for vegans?
Yes, this recipe is fully vegan. It uses vegetable broth and no animal products, making it perfect for anyone following a plant-based diet.
Can I substitute other beans in this High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe?
Feel free to experiment with your favorite beans like kidney beans or cannellini. Just be sure to adjust cooking times if using dried beans, or use canned beans to keep the cooking straightforward.
How spicy is this soup?
This soup is mild and comforting by default. If you want to add some heat, consider tossing in red pepper flakes or a dash of hot sauce to taste when seasoning.
What’s the best way to get the most protein from this recipe?
Using a combination of lentils, chickpeas, and black beans creates a rich protein profile. Keeping the beans whole rather than pureed helps retain texture and satiety, making it a filling and balanced meal.
Final Thoughts
There’s something truly special about a bowl of soup that feels both nutritious and comforting, and this High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe does just that with flair. It’s easy to make, packed with wholesome ingredients, and endlessly adaptable to your taste. I hope you try it soon and find it as delightful and satisfying as I do — it might just become your new favorite go-to comfort food.
Print
High-Protein Vegetarian Lentil and Bean Vegetable Soup Recipe
- Prep Time: 0h 15m
- Cook Time: 0h 40m
- Total Time: 0h 55m
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: International
- Diet: Vegetarian
Description
A hearty and nourishing high-protein vegetable soup packed with lentils, chickpeas, black beans, and a colorful array of fresh vegetables. This wholesome soup combines vibrant flavors and nutritious ingredients for a comforting and healthy meal perfect for any season.
Ingredients
Vegetables
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 2 cups kale, chopped
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 cup frozen peas
Legumes and Beans
- 1 cup dried lentils, rinsed and drained
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
Liquids and Oils
- 1 tablespoon olive oil
- 6 cups vegetable broth
- 2 tablespoons fresh lemon juice
Herbs and Seasonings
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and minced garlic and sauté for 3-4 minutes until the onion becomes translucent.
- Add vegetables: Stir in the diced carrots, celery, and red bell pepper. Continue to sauté for another 5 minutes until the vegetables begin to soften.
- Simmer lentils: Pour in the vegetable broth and add the rinsed lentils. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for about 15 minutes.
- Add beans and seasonings: Add the chickpeas and black beans, along with the dried thyme, dried basil, salt, and pepper. Stir well and let the soup simmer for another 10 minutes.
- Add remaining vegetables: Stir in the kale, green beans, and frozen peas. Allow the soup to cook for an additional 5-7 minutes, until all vegetables are tender and the lentils are fully cooked.
- Finish with fresh flavors: Remove the pot from heat and add the lemon juice and chopped parsley. Stir to combine all flavors.
- Adjust seasoning: Taste the soup and adjust seasoning with additional salt or pepper, if desired.
- Serve: Serve hot, garnished with additional fresh parsley if desired.
Notes
- This soup stores well in the refrigerator for up to 4 days and tastes even better the next day.
- For added protein, try adding cooked shredded chicken or turkey if not vegetarian.
- You can substitute dried spices with fresh herbs, adjusting quantities accordingly.
- Freeze leftovers in portions for up to 3 months; thaw before reheating.
- Adjust the thickness by adding more vegetable broth or water as needed.
