11 High-Protein Vegan Soups
Curried Lentil and Sweet Potato Soup Recipe
Summary
A warming, spiced soup made with protein-packed lentils and sweet potatoes, enhanced with curry flavors.
Servings
4 servings
Estimated Cost
$5-$6
Prep Time
10 minutes
Cook Time
30 minutes
Total Time
40 minutes
Course
Main Course, Soup
Cuisines
Indian-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
- Cutting board
- Knife
- Immersion blender (optional)
Ingredients
- 1 cup red lentils, rinsed
- 1 large sweet potato, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- 1/2 teaspoon turmeric
- 4 cups vegetable broth
- 1 can coconut milk
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
Instructions
- Heat a pot over medium heat, add chopped onions, and sauté until soft.
- Add garlic, curry powder, and turmeric, and cook for 1 minute.
- Add diced sweet potato, red lentils, and vegetable broth. Bring to a boil.
- Reduce heat and simmer for 20-25 minutes, until lentils and sweet potatoes are tender.
- Add coconut milk, season with salt and pepper, and blend slightly if desired.
- Garnish with cilantro before serving.
Nutritional Values (per serving)
- Calories: 300
- Protein: 12g
- Carbohydrates: 40g
- Fat: 12g
Additional Notes/Tips
- Add a pinch of cayenne for extra heat.
Vegan Black Bean Soup Recipe
Summary
A rich and hearty black bean soup, filled with spices and perfect for a protein-rich vegan meal.
Servings
4 servings
Estimated Cost
$4-$5
Prep Time
10 minutes
Cook Time
30 minutes
Total Time
40 minutes
Course
Main Course, Soup
Cuisines
Mexican-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
- Blender or immersion blender
Ingredients
- 2 cans black beans, drained and rinsed
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 4 cups vegetable broth
- Salt and pepper to taste
- Fresh cilantro and lime for garnish
Instructions
- Sauté onion and garlic in a large pot over medium heat until softened.
- Add cumin, smoked paprika, and cook for another minute.
- Add black beans and vegetable broth, bring to a simmer.
- Cook for 20 minutes, then blend half the soup for a creamy texture.
- Season with salt and pepper, and garnish with cilantro and lime.
Nutritional Values (per serving)
- Calories: 250
- Protein: 14g
- Carbohydrates: 35g
- Fat: 5g
Additional Notes/Tips
- Add diced tomatoes for extra flavor and texture.
Hearty Chickpea Vegetable Soup Recipe
Summary
A comforting and filling soup made with chickpeas and vegetables for a nutrient-dense meal.
Servings
4 servings
Estimated Cost
$5-$6
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes
Course
Main Course, Soup
Cuisines
Mediterranean-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
- Cutting board
- Knife
Ingredients
- 1 can chickpeas, drained and rinsed
- 2 carrots, diced
- 2 celery stalks, diced
- 1 onion, chopped
- 1 zucchini, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
Instructions
- Heat a pot over medium heat and sauté onion, carrots, and celery until softened.
- Add zucchini, chickpeas, thyme, and vegetable broth.
- Bring to a simmer and cook for 25 minutes.
- Season with salt and pepper and serve warm.
Nutritional Values (per serving)
- Calories: 200
- Protein: 10g
- Carbohydrates: 30g
- Fat: 4g
Additional Notes/Tips
- Add a handful of spinach for extra greens.
Red Lentil and Quinoa Stew Recipe
Summary
A thick and filling stew with red lentils and quinoa, packed with protein and nutrients.
Servings
4 servings
Estimated Cost
$4-$5
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Course
Main Course, Soup
Cuisines
Middle Eastern-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
Ingredients
- 1 cup red lentils, rinsed
- 1/2 cup quinoa, rinsed
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions
- Sauté onion and garlic in a large pot until softened.
- Add cumin, coriander, red lentils, and quinoa, and cook for another minute.
- Add vegetable broth, bring to a boil, then simmer for 25 minutes.
- Season with salt and pepper and serve.
Nutritional Values (per serving)
- Calories: 320
- Protein: 18g
- Carbohydrates: 45g
- Fat: 5g
Additional Notes/Tips
- Serve with a dollop of coconut yogurt for added creaminess.
Protein-Packed Pea and Spinach Soup Recipe
Summary
A vibrant green soup made with peas and spinach, providing a great source of protein and iron.
Servings
4 servings
Estimated Cost
$3-$4
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
Course
Main Course, Soup
Cuisines
British-inspired, Vegan
Equipment Required
- Large pot
- Blender or immersion blender
Ingredients
- 2 cups frozen peas
- 2 cups spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions
- Sauté onion and garlic in a large pot until softened.
- Add peas, spinach, and vegetable broth, and bring to a boil.
- Simmer for 10 minutes, then blend until smooth.
- Season with salt and pepper and serve.
Nutritional Values (per serving)
- Calories: 180
- Protein: 12g
- Carbohydrates: 25g
- Fat: 4g
Additional Notes/Tips
- Add fresh mint leaves for a refreshing twist.
Smoky Tempeh Chili Recipe
Summary
A hearty and smoky vegan chili featuring protein-rich tempeh, beans, and a flavorful blend of spices.
Servings
4 servings
Estimated Cost
$6-$7
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes
Course
Main Course, Soup
Cuisines
American-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
- Cutting board
- Knife
Ingredients
- 1 block tempeh, crumbled
- 1 can black beans, drained and rinsed
- 1 can kidney beans, drained and rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 tablespoon olive oil
- 1 can diced tomatoes
- 1 tablespoon smoked paprika
- 1 teaspoon chili powder
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat and sauté onions, garlic, and bell pepper until softened.
- Add crumbled tempeh and cook for 5 minutes, allowing it to brown slightly.
- Stir in smoked paprika, chili powder, black beans, kidney beans, and diced tomatoes.
- Simmer for 20-25 minutes, stirring occasionally, until flavors are well combined.
- Season with salt and pepper and serve warm.
Nutritional Values (per serving)
- Calories: 350
- Protein: 20g
- Carbohydrates: 45g
- Fat: 8g
Additional Notes/Tips
- Add a pinch of cayenne for extra heat, or garnish with fresh cilantro.
Creamy Coconut Carrot Soup Recipe
Summary
A velvety, creamy carrot soup made rich with coconut milk, providing a perfect blend of sweetness and spice.
Servings
4 servings
Estimated Cost
$4-$5
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Course
Main Course, Soup
Cuisines
Thai-inspired, Vegan
Equipment Required
- Large pot
- Blender or immersion blender
- Wooden spoon
Ingredients
- 1 lb carrots, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 tablespoon olive oil
- 4 cups vegetable broth
- 1 can coconut milk
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot, and sauté onions, garlic, and ginger until softened.
- Add carrots and vegetable broth, then bring to a boil.
- Reduce heat and simmer for 20 minutes, until carrots are tender.
- Blend the soup until smooth, then stir in coconut milk.
- Season with salt and pepper, and serve warm.
Nutritional Values (per serving)
- Calories: 220
- Protein: 4g
- Carbohydrates: 30g
- Fat: 12g
Additional Notes/Tips
- Garnish with fresh cilantro or a sprinkle of chili flakes for added flavor.
Vegan Split Pea Soup Recipe
Summary
A protein-packed classic split pea soup, thick and satisfying with earthy flavors.
Servings
4 servings
Estimated Cost
$4-$5
Prep Time
10 minutes
Cook Time
40 minutes
Total Time
50 minutes
Course
Main Course, Soup
Cuisines
American-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
Ingredients
- 1 cup green split peas, rinsed
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
Instructions
- In a large pot, sauté onions, carrots, celery, and garlic until softened.
- Add split peas, vegetable broth, and thyme, then bring to a boil.
- Reduce heat and simmer for 40 minutes, until split peas are soft.
- Season with salt and pepper before serving.
Nutritional Values (per serving)
- Calories: 250
- Protein: 15g
- Carbohydrates: 40g
- Fat: 2g
Additional Notes/Tips
- Add a pinch of smoked paprika for a subtle smoky flavor.
Mushroom Barley Protein Soup Recipe
Summary
A rich, savory mushroom and barley soup that’s high in protein and perfect for cold weather.
Servings
4 servings
Estimated Cost
$5-$6
Prep Time
10 minutes
Cook Time
30 minutes
Total Time
40 minutes
Course
Main Course, Soup
Cuisines
Eastern European-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
Ingredients
- 1 cup pearl barley
- 1 lb mushrooms, sliced
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot, and sauté onions and garlic until softened.
- Add mushrooms and cook until they release their moisture.
- Add barley and vegetable broth, bring to a boil, then reduce heat and simmer for 30 minutes.
- Season with salt and pepper before serving.
Nutritional Values (per serving)
- Calories: 280
- Protein: 10g
- Carbohydrates: 50g
- Fat: 5g
Additional Notes/Tips
- Garnish with fresh parsley for added color and flavor.
Edamame and Kale Soup Recipe
Summary
A vibrant green soup with protein-packed edamame and nutrient-dense kale for a healthy boost.
Servings
4 servings
Estimated Cost
$5-$6
Prep Time
10 minutes
Cook Time
20 minutes
Total Time
30 minutes
Course
Main Course, Soup
Cuisines
Japanese-inspired, Vegan
Equipment Required
- Large pot
- Blender or immersion blender
Ingredients
- 1 cup shelled edamame
- 2 cups kale, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions
- Sauté onions and garlic in a large pot until softened.
- Add edamame, kale, and vegetable broth, then bring to a boil.
- Reduce heat and simmer for 15 minutes.
- Blend half of the soup for a creamy texture, then season with salt and pepper before serving.
Nutritional Values (per serving)
- Calories: 200
- Protein: 14g
- Carbohydrates: 20g
- Fat: 5g
Additional Notes/Tips
- Add a sprinkle of sesame seeds for a nutty flavor and extra crunch.
Chickpea and Kale Minestrone Recipe
Summary
A hearty vegan minestrone loaded with chickpeas, kale, and vegetables, perfect for a protein-rich meal.
Servings
4 servings
Estimated Cost
$6-$7
Prep Time
10 minutes
Cook Time
30 minutes
Total Time
40 minutes
Course
Main Course, Soup
Cuisines
Italian-inspired, Vegan
Equipment Required
- Large pot
- Wooden spoon
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cup diced tomatoes
- 2 cups kale, chopped
- 1 carrot, diced
- 1 celery stalk, diced
- 1 zucchini, diced
- 4 cups vegetable broth
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Instructions
- In a large pot, sauté carrot, celery, and zucchini until softened.
- Add chickpeas, diced tomatoes, kale, vegetable broth, and Italian seasoning.
- Bring to a boil, then reduce heat and simmer for 20-25 minutes.
- Season with salt and pepper before serving.
Nutritional Values (per serving)
- Calories: 230
- Protein: 12g
- Carbohydrates: 35g
- Fat: 4g
Additional Notes/Tips
- Serve with a sprinkle of nutritional yeast for a “cheesy” flavor.
If you need more information on any specific recipes or additional help, feel free to ask!
