There’s nothing quite like a warm bowl of high protein vegetable soup to fill you up and make you feel good! This soup is not only super easy to whip up, but it’s also packed with nutrients that your body will love. With a delightful blend of vegetables and protein-rich chickpeas, it’s a perfect meal for busy weeknights or cozy weekends. Plus, you can have it ready in just 35 minutes! Trust me, once you try this recipe, you’ll want to make it a regular in your kitchen. It’s comforting, satisfying, and oh-so-delicious!
Ingredients List
Gather these simple ingredients to create your high protein vegetable soup. Each one plays an important role in building flavor and nutrition!
- 1 tablespoon olive oil: This will be used to sauté the vegetables, giving them a lovely flavor.
- 1 onion, chopped: A medium onion will add a sweet and savory base to your soup.
- 2 carrots, diced: Sweet and colorful, they bring a nice texture and a hint of earthiness.
- 2 celery stalks, diced: Celery adds a refreshing crunch and enhances the overall flavor.
- 3 garlic cloves, minced: Fresh garlic brings a punch of flavor that makes the soup aromatic.
- 4 cups vegetable broth: This is the heart of your soup, providing a rich, savory base.
- 1 can (15 oz) chickpeas, drained and rinsed: Packed with protein, chickpeas make this soup filling and hearty.
- 2 cups spinach, chopped: Fresh spinach adds vibrant color and loads of nutrients.
- 1 cup diced tomatoes: These add acidity and sweetness, balancing all the flavors.
- 1 teaspoon dried oregano: A classic herb that brings warmth and depth to the soup.
- Salt and pepper to taste: Essential for enhancing all the flavors in your soup!
Make sure to have everything prepped and ready to go — it makes the cooking process smooth and enjoyable!
How to Prepare High Protein Vegetable Soup
Making this high protein vegetable soup is a breeze and so rewarding! Let’s dive into each step so you can create this delicious and nutritious meal with ease.
Step 1: Cooking the Base
First, let’s heat up that olive oil! In a large pot over medium heat, add 1 tablespoon of olive oil and let it warm up for about a minute. Once you see it shimmering, it’s time to add your chopped onion, diced carrots, and diced celery. Sauté these vegetables for about 5 minutes until they’re soft and fragrant. You want the onions to be translucent and the carrots to start softening. This base is where all the magic begins!
Step 2: Adding Flavors
Now, it’s time to add some garlic! Toss in your minced garlic and cook for just about a minute, stirring constantly. Be super careful here—garlic can burn quickly and turn bitter! You just want it to become fragrant and slightly golden. This is where the soup starts to develop its amazing aroma!
Step 3: Building the Soup
Next, we’re going to pour in that 4 cups of vegetable broth. Give it a good stir and bring it to a boil. You’ll know it’s boiling when you see big bubbles popping up on the surface. Once you reach that boiling point, it’s time to move on to the next step!
Step 4: Adding Protein and Greens
Now for the fun part! Add the drained and rinsed chickpeas, chopped spinach, diced tomatoes, and dried oregano to the pot. These ingredients not only boost the protein content but also make the soup vibrant and colorful. Stir everything together and watch the mixture transform!
Step 5: Simmering the Soup
Reduce the heat to low and let your soup simmer for about 15 minutes. This is where all the flavors meld together beautifully. You’ll start to smell the wonderful combination of the veggies and seasonings. The soup should be bubbling gently, so keep an eye on it!
Step 6: Final Seasoning
Finally, it’s all about the seasoning! Once the soup has simmered, taste it and add salt and pepper to your liking. Remember, you can always add more, but you can’t take it away, so season gradually. This last step is crucial to bringing out all the delicious flavors!
Tips for Success
To ensure your high protein vegetable soup turns out perfectly, here are some handy tips! First, chop your vegetables uniformly; this helps them cook evenly and makes your soup look beautiful. Don’t rush the sautéing process—allow the onions to become translucent for maximum flavor. If you’re unsure about seasoning, start with a little salt and pepper, then adjust as needed. Remember, you can always add but can’t take away! If you find the soup too thick, just add a splash of water or broth to reach your desired consistency. Enjoy the process, and have fun experimenting with flavors!
Nutritional Information
Keep in mind that nutritional values can vary based on the specific ingredients and brands you use, so these numbers are approximate. Typically, one bowl of this high protein vegetable soup contains about 180 calories, 5g of fat, 9g of protein, and 27g of carbohydrates. It’s low in sugar and cholesterol-free, making it a healthy choice for any meal. Enjoy knowing you’re fueling your body with nutritious ingredients!
FAQ Section
Can I add different vegetables to the high protein vegetable soup?
Absolutely! One of the best things about this high protein vegetable soup is its versatility. You can easily swap in or add your favorite vegetables. Zucchini, bell peppers, or even green beans work wonderfully! Just remember to chop them into similar sizes for even cooking. If you have leftover vegetables in your fridge, toss them in too! It’s a great way to reduce food waste and boost your soup’s nutrition even further.
How can I make this soup spicier?
If you’re looking to add some heat to your high protein vegetable soup, there are several easy ways to spice it up! You can add red pepper flakes when you sauté the vegetables for an instant kick. Alternatively, try tossing in some diced jalapeños or a few dashes of hot sauce during the simmering stage. Just start with a little; you can always add more to suit your taste. This way, you get to control the heat without overwhelming the soup!
Can I freeze the high protein vegetable soup?
Yes, you can definitely freeze this soup! It’s perfect for meal prep and makes for a quick dinner option later. Once it’s cooled down completely, transfer the soup into airtight containers or freezer bags, leaving a little space at the top for expansion. It should keep well in the freezer for up to three months. When you’re ready to enjoy it again, simply thaw it in the fridge overnight and reheat on the stovetop or in the microwave. Just give it a good stir before serving, and it’ll taste like it was just made!
Why You’ll Love This Recipe
- Quick and easy to make, perfect for busy nights!
- Packed with healthy ingredients that nourish your body.
- High in protein thanks to chickpeas, making it filling and satisfying.
- Customizable with your favorite veggies for endless variety.
- A warm, comforting bowl that brings joy to every meal!
Serving Suggestions
This high protein vegetable soup is delicious on its own, but it can be even better with a few tasty pairings! Try serving it with a warm, crusty piece of bread for dipping – sourdough or whole grain work wonderfully. A simple side salad with mixed greens, cherry tomatoes, and a light vinaigrette complements the soup beautifully, adding a fresh crunch. For a heartier meal, consider pairing it with a grilled cheese sandwich. Trust me, it’s a match made in heaven!
Print
High Protein Vegetable Soup: 5 Easy Steps for Beginners
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A nutritious and filling high protein vegetable soup that is easy to make.
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 4 cups vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups spinach, chopped
- 1 cup diced tomatoes
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion, carrots, and celery. Cook for 5 minutes until soft.
- Add minced garlic and cook for another minute.
- Pour in the vegetable broth and bring to a boil.
- Add chickpeas, spinach, diced tomatoes, and oregano.
- Reduce heat and let simmer for 15 minutes.
- Season with salt and pepper to taste.
- Serve hot and enjoy your soup!
Notes
- Chop vegetables uniformly for even cooking.
- Adjust seasoning based on your taste.
- You can add other vegetables like zucchini or bell peppers.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 180
- Sugar: 3g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
Keywords: high protein vegetable soup, healthy soup, easy soup recipe
