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–+ servings

Hearty Vegetable Soup: A Best-Ever Nutritious Delight

This hearty vegetable soup is packed with protein from lentils and chickpeas, making it a nutritious and comforting meal.
Print Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean, Mexican
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Lentils rinsed
  • 1 cup Chickpeas drained
  • 4 cups Vegetable Broth low-sodium is recommended
For the Vegetables
  • 2 cups Fresh Spinach chopped
  • 1 medium Onion diced
  • 3 cloves Garlic minced
  • Mixed Vegetables carrots, celery, bell peppers, zucchini, green beans
For the Seasoning
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Dried Oregano
  • Salt & Black Pepper to taste
  • 1 tablespoon Fresh Lemon Juice

Equipment

  • large pot

Method
 

Step-by-Step Instructions for High Protein Vegetable Soup
  1. Rinse lentils under cold water and chop mixed vegetables into bite-sized pieces.
  2. In a large pot, heat olive oil and sauté the onion for about 5 minutes, then add garlic, thyme, and oregano.
  3. Add mixed vegetables, cooking for 3–4 minutes until they begin to soften.
  4. Incorporate lentils and chickpeas, pour in vegetable broth, and bring to a gentle simmer for about 5 minutes.
  5. Reduce heat and simmer uncovered for 25–30 minutes, stirring occasionally, until lentils are tender.
  6. Stir in spinach and lemon juice and cook for 2–3 minutes until spinach wilts. Serve hot.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 18gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 500mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 2500IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Store in an airtight container for up to 5 days in the fridge or freeze for up to 6 months.

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