Description
A nutritious and delicious high protein vegetable soup packed with essential nutrients, perfect for boosting protein intake while enjoying a variety of vegetables.
Ingredients
- Vegetable broth: 4 cups (1 liter)
- Mixed vegetables: 2 cups (fresh or frozen)
- Lentils: 1 cup, rinsed
- Chickpeas: 1 cup, drained and rinsed
- Fresh spinach: 2 cups, chopped
- Garlic: 3 cloves, minced
- Onion: 1 medium, diced
- Olive oil: 2 tablespoons
- Dried thyme: 1 teaspoon
- Dried oregano: 1 teaspoon
- Salt: to taste
- Black pepper: to taste
- Lemon juice: 1 tablespoon (optional)
Instructions
- Wash and chop your vegetables.
- In a large pot, heat the olive oil over medium heat, then add the diced onion and minced garlic. Sauté for 3-4 minutes.
- Stir in the rinsed lentils and cook for an additional 2 minutes.
- Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 15 minutes.
- Add the mixed vegetables and chickpeas, then simmer for another 10-15 minutes.
- Stir in the chopped spinach, dried thyme, and oregano, cooking for an additional 5 minutes.
- Season with salt, black pepper, and lemon juice if desired. Serve warm.
Notes
- Feel free to customize the vegetables based on your preferences.
- This soup can be made in advance and stored in the refrigerator or freezer.
- For a spicy version, add chili peppers or hot sauce.
- For a creamy version, add coconut milk or blend part of the soup.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 5g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: high protein, vegetable soup, nutritious, vegan, meal prep