For some people, the terms 'vegetarian diet' and 'protein' are polar opposites. But that's not true! A high-protein vegetarian soup can be a delicious and easy solution for many meals!
Let's look into 12 high-protein vegetarian soups to fuel your day.
1. Lentil and Spinach Soup
Lentil and spinach are both great vegetarian protein sources. You'll need green lentils, fresh spinach, diced tomatoes, onions, garlic, and vegetable broth.
Begin by sautéing the onions and garlic in a large pot until they are soft and fragrant. Add the lentils and diced tomatoes, stirring to combine. Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, reduce the heat and let it simmer until the lentils are tender, which usually takes about 25 minutes. Add the fresh spinach towards the end of the cooking time and allow it to wilt. Season the soup with salt, pepper, and any other spices you like.
2. Chickpea and Vegetable Soup
To make this protein-rich vegetable soup, gather chickpeas, carrots, celery, tomatoes, garlic, onions, and vegetable broth. Start by heating a bit of olive oil in a large pot. Add the onions and garlic, cooking until they're soft and fragrant.
Then, add the carrots and celery, stirring well. Pour in the vegetable broth and bring it to a boil. Once boiling, add the chickpeas and tomatoes, then reduce the heat to let it simmer.
Allow the soup to cook until the vegetables are tender, which usually takes about 20 minutes. Season with salt, pepper, and your favorite herbs. This soup is not only packed with protein from the chickpeas but also provides a variety of vitamins and minerals from the vegetables.
3. Tofu and Mushroom Soup
Tofu and mushroom are a part of many nutritious vegetarian meals. For this soup, you'll need firm tofu, assorted mushrooms (like shiitake and button), garlic, ginger, soy sauce, and vegetable broth.
Start by pressing the tofu to remove excess moisture, then cut it into cubes. In a large pot, sauté the garlic and ginger until they're aromatic. Add the mushrooms and cook them until they're tender.
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, add the tofu cubes and soy sauce. Let the soup simmer for about 15 minutes, allowing the flavors to meld together.
Season with salt, pepper, and a dash of sesame oil for added depth.
4. Black Bean and Quinoa Soup
Grab some black beans, quinoa, diced tomatoes, corn, bell peppers, onions, garlic, and vegetable broth. Begin by rinsing the quinoa thoroughly to remove any bitterness. In a large pot, sauté the onions and garlic until they're soft. Add the bell peppers and cook for a few more minutes.
Stir in the black beans, corn, diced tomatoes, and quinoa. Pour in the vegetable broth and bring the mixture to a boil.
Once it's boiling, reduce the heat and let it simmer for about 20 minutes, or until the quinoa is cooked and the flavors have melded together. Season the soup with salt, pepper, cumin, and chili powder for a bit of heat.
5. Green Pea and Mint Soup
Green pea and mint soup is a refreshing and protein-rich option perfect for any season. You'll need fresh or frozen green peas, fresh mint leaves, onions, garlic, vegetable broth, and a touch of cream or coconut milk.
Start by sautéing the onions and garlic in a large pot until they're soft and fragrant. Add the peas and cook for a few minutes, stirring occasionally. Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat and let it simmer for about 10 minutes, allowing the peas to cook through. Remove the pot from the heat and stir in the fresh mint leaves. Using an immersion blender, puree the soup until it's smooth and creamy.
6. Red Lentil and Tomato Soup
For this recipe, you'll need red lentils, diced tomatoes, onions, garlic, vegetable broth, and a blend of spices like cumin and paprika.
Start by rinsing the lentils thoroughly. In a large pot, sauté the onions and garlic until they're soft. Add the diced tomatoes and cook for a few minutes to release their juices. Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, add the red lentils and spices, then reduce the heat to let it simmer. Cook the soup for about 20 minutes, or until the lentils are tender and the flavors have blended well.
7. Broccoli and White Bean Soup
You'll need broccoli florets, canned white beans, onions, garlic, vegetable broth, and a few simple seasonings. Start by heating a bit of olive oil in a large pot, then add the onions and garlic, cooking until they're soft.
Add the broccoli florets and cook for a few minutes, allowing them to become tender. Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, add the white beans and reduce the heat to let the soup simmer. Allow it to cook for about 15 minutes, so the flavors can blend well. Use an immersion blender to puree the soup until it's smooth. Season with salt, pepper, and a touch of lemon juice.
8. Cauliflower and Chickpea Soup
You'll need cauliflower florets, canned chickpeas, onions, garlic, vegetable broth, and a few spices.
Begin by heating a bit of olive oil in a large pot. Add the onions and garlic, cooking them until they're soft and fragrant. Add the cauliflower florets and cook for a few minutes, letting them soften slightly.
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, add the chickpeas and reduce the heat to let the soup simmer. Let it cook for about 20 minutes, or until the cauliflower is tender.
Use an immersion blender to puree the soup until it's smooth and creamy. Season with salt, pepper, and a pinch of turmeric for added warmth and color. This cauliflower and chickpea soup is not only high in protein but also full of fiber and essential nutrients.
9. Pumpkin and Red Lentil Soup
You'll need pumpkin puree, red lentils, onions, garlic, vegetable broth, and a mix of warm spices like cinnamon and nutmeg. Start by rinsing the red lentils thoroughly. In a large pot, sauté the onions and garlic until they're soft.
Add the pumpkin puree and cook for a few minutes to blend the flavors. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, add the red lentils and spices, then reduce the heat to let it simmer.
Cook the soup for about 20 minutes, or until the lentils are tender and the flavors have melded together. Use an immersion blender to puree the soup, then season with salt and pepper to taste.
10. Sweet Potato and Black Bean Soup
You'll need sweet potatoes, black beans, onions, garlic, vegetable broth, and spices like cumin and paprika. Start by peeling and dicing the sweet potatoes. In a large pot, sauté the onions and garlic until they're soft.
Add the sweet potatoes and cook for a few minutes. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, add the black beans and spices, then reduce the heat to let it simmer.
Cook the soup for about 20 minutes, or until the sweet potatoes are tender. Use a fork to mash some of the sweet potatoes, then season with salt and pepper to taste.
11. Carrot and Red Lentil Soup
Grab some carrots, red lentils, onions, garlic, vegetable broth, and a touch of ginger for warmth. Begin by peeling and chopping the carrots. In a large pot, sauté the onions, garlic, and ginger until they're soft and aromatic.
Add the carrots and cook for a few minutes. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, add the red lentils and reduce the heat to let the soup simmer.
Cook for about 20 minutes. Use an immersion blender to puree the soup until it's smooth. Season with salt, pepper, and a splash of lemon juice.
12. Kale and White Bean Soup
You'll need kale, canned white beans, onions, garlic, vegetable broth, and a few seasonings. Start by washing and chopping the kale. In a large pot, sauté the onions and garlic until they're soft.
Add the white beans and cook for a few minutes, letting the flavors meld together. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, add the chopped kale and reduce the heat to let the soup simmer.
Cook for about 15 minutes. Season with salt, pepper, and a pinch of red pepper flakes.
High-Protein Vegetarian Soup
Incorporating a variety of high-protein vegetarian soups into your diet can boost your energy and keep you nourished.
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