Why make this recipe
Low calorie, high protein soups are perfect for those who want to enjoy flavorful meals without worrying about their diet. These soups are not just nutritious; they’re also easy to make and can satisfy hunger with fewer calories. You can enjoy them guilt-free, gluten-free, and dairy-free.
How to make High-Protein Vegetable Soup
Ingredients:
- 1 cup of mixed vegetables (carrots, peas, green beans, etc.)
- 1 can (15 oz) of low-sodium vegetable broth
- 1 cup of cooked lentils
- 1 onion, diced
- 2 cloves of garlic, minced
- 1 tsp of olive oil
- 1 tsp of dried thyme
- Salt and pepper to taste
Directions:
- Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic. Sauté until the onion is translucent.
- Add the mixed vegetables and sauté for another 5 minutes.
- Pour in the vegetable broth and bring the mixture to a boil.
- Stir in the cooked lentils, dried thyme, salt, and pepper.
- Reduce the heat and let it simmer for about 15-20 minutes.
- Serve hot and enjoy your healthy soup!
How to serve High-Protein Vegetable Soup
Serve the soup hot in bowls. You can garnish it with fresh herbs or a sprinkle of black pepper for extra flavor. It’s great on its own or paired with a slice of gluten-free bread.
How to store High-Protein Vegetable Soup
Cool any leftover soup to room temperature, then transfer it to an airtight container. You can store it in the refrigerator for up to 3 days. If you want to keep it longer, consider freezing it for up to 3 months.
Tips to make High-Protein Vegetable Soup
- Use any vegetables you have on hand; they can all add flavor and nutrition.
- Adjust the seasoning to your preference. You can add chili flakes for some heat.
- If you want a creamier texture, blend the soup partially with an immersion blender.
Variation
You can substitute lentils with cooked chickpeas or black beans for a different flavor. You can also add a squeeze of lemon juice before serving for a fresh twist.
FAQs
1. Can I make this soup in advance?
Yes, you can make it a day before and store it in the fridge. The flavors will deepen and become even more delicious.
2. Is this soup suitable for meal prep?
Absolutely! It reheats well and can be portioned out for easy lunches or dinners throughout the week.
3. Can I add meat to this soup?
Yes, feel free to add cooked chicken or turkey for extra protein if you prefer a non-vegetarian option.
High-Protein Vegetable Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free, Dairy-Free
Description
A nutritious and flavorful high-protein vegetable soup that is low in calories and perfect for a healthy diet.
Ingredients
- 1 cup mixed vegetables (carrots, peas, green beans, etc.)
- 1 can (15 oz) low-sodium vegetable broth
- 1 cup cooked lentils
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tsp olive oil
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic. Sauté until the onion is translucent.
- Add the mixed vegetables and sauté for another 5 minutes.
- Pour in the vegetable broth and bring the mixture to a boil.
- Stir in the cooked lentils, dried thyme, salt, and pepper.
- Reduce the heat and let it simmer for about 15-20 minutes.
- Serve hot and enjoy your healthy soup!
Notes
Serve garnished with fresh herbs or a sprinkle of black pepper. Great with gluten-free bread.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 4g
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg
