Description
A warm and hearty high-protein vegetable soup packed with nutrition and flavor, perfect for chilly evenings.
Ingredients
Scale
- 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 ounces) chickpeas, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- Salt and pepper to taste
- 2 cups kale, chopped
- 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
- Warm the olive oil in a large pot over medium heat.
- Add the chopped onion and minced garlic, sauté for 3-4 minutes until fragrant.
- Mix in the diced carrots, celery, and red bell pepper, sauté for another 5 minutes.
- Pour in the vegetable broth and stir in the rinsed lentils. Bring to a boil, then reduce to a simmer and cover.
- Cook for about 15 minutes, then add chickpeas, black beans, thyme, basil, and season with salt and pepper.
- Simmer for 10 more minutes, then gently fold in kale, green beans, and peas.
- Cook for an additional 5-7 minutes until the vegetables are tender.
- Stir in lemon juice and parsley, taste, and adjust seasoning.
- Serve hot, garnished with additional parsley if desired.
Notes
For a heartier soup, add leftover vegetables or grains. Store leftovers in an airtight container for up to five days.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 5g
- Sodium: 800mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: soup, high-protein, vegetarian, cozy, healthy, easy recipe