This isn’t your grandma’s watery cabbage soup. This is a thick, smoky, rib-sticking stew that packs a massive protein punch thanks to a secret “trifecta” of plant-based powerhouses. It’s savory, comforting, and so filling you’ll actually forget it’s healthy.
Prep: 15 mins | Cook: 35 mins | Total: 50 mins | Serves: 6 | Difficulty: Easy
Why You’ll Love This Recipe
- ✅ Triple Protein Threat: We use red lentils for creaminess, quinoa for a complete amino acid profile, and cannellini beans for a satisfying “meaty” bite.
- ✅ Creamy Without Cream: A simple blending trick turns 20% of the soup into a velvety base that coats every spoon, keeping it dairy-free.
- ✅ Fridge-Friendly: Like a good chili, the flavors in this soup actually get better after sitting in the fridge for 24 hours.
Ingredient Notes
- 1 cup Red Lentils: These break down as they cook, naturally thickening the broth.
- 1/2 cup Quinoa: Rinse it well! This adds a nutty texture and ensures you get a complete protein source.
- 1 can (15 oz) Cannellini Beans: Rinsed and drained. Their creamy interior mimics the mouthfeel of potatoes but with way more fiber.
- 1 tbsp Smoked Paprika: This is the non-negotiable flavor bomb that gives the soup a “bacon-like” smokiness without the meat.
- 4 cups Kale or Spinach: Fresh greens added at the very end keep the soup vibrant and add a crunch.
- Lemon Juice: A squeeze at the end wakes up all the earthy flavors.
Step-by-Step Instructions
Step 1: Sauté the Aromatics
Heat olive oil in a large heavy-bottomed pot. Add your diced onions, carrots, and celery (the mirepoix). Cook for 5-7 minutes until the onions are translucent and the carrots soften. Add the garlic and smoked paprika in the last minute to prevent burning.
Step 2: The Simmer
Pour in the vegetable broth and scraped tomatoes. Stir in the dried red lentils and rinsed quinoa. Bring to a rolling boil, then reduce heat to low. Cover and simmer for 20 minutes. You want the lentils to basically dissolve.
💡 Pro Tip: Don’t add the salt yet! Salting legumes too early can sometimes make the skins tough. Season at the end.
Step 3: The Creamy Hack & Finish
Stir in the cannellini beans. Now, take an immersion blender and give the pot 3 or 4 quick pulses—just enough to blend some of the beans and soup, leaving plenty of chunks. This creates a luxurious, creamy body. Finally, stir in the kale and cook for 2 minutes until wilted. Finish with lemon juice.
Common Mistakes (And How to Fix Them)
- Mistake 1: Not rinsing the quinoa. Unrinsed quinoa has a bitter coating called saponin. Fix: Rinse in a fine-mesh sieve until the water runs clear.
- Mistake 2: Mushy Greens. Adding spinach or kale too early turns them gray and slimy. Fix: Always fold them in after you turn off the heat. The residual heat is enough.
Storage & Reheating
- Fridge: Lasts up to 5 days in an airtight container. It will thicken significantly as it cools.
- Freezer: Freezes beautifully for 3 months. Leave an inch of space in the jar for expansion.
- Reheating: Add a splash of water or broth when reheating on the stove, as the lentils will have soaked up the liquid.
Serving Suggestions
- Serve with a slice of crusty sourdough rubbed with garlic.
- Top with a dollop of Greek yogurt or coconut cream for extra richness.
FAQ
Can I use brown lentils instead?
You can, but the texture will be different. Brown lentils hold their shape and won’t thicken the broth as well as red lentils do.
Is this soup gluten-free?
Yes! Quinoa, lentils, and beans are naturally gluten-free. Just ensure your vegetable broth is certified GF.
How can I add even more protein?
Stir in some nutritional yeast (adds a cheesy flavor and protein) or add shredded rotisserie chicken if you aren’t vegetarian.
Conclusion
This soup proves that “high protein” doesn’t have to mean “high meat.” It’s a bowl of pure, plant-based fuel that warms you from the inside out while keeping you full for hours.
The Ultimate High-Protein Vegetable Soup
Equipment
- Dutch Oven or Large Soup Pot
- Immersion Blender (optional) For creamy texture
- Chef’s knife
- Cutting Board
Ingredients
- 1 tbsp olive oil
- 1 large yellow onion, diced
- 2 large carrots, diced
- 2 stalks celery, diced
- 4 cloves garlic, minced
- 1 tbsp smoked paprika
- 1 tsp dried thyme
- 6 cups vegetable broth
- 1 can (15 oz) diced tomatoes (roasted preferred)
- 1 cup dried red lentils, rinsed
- 0.5 cup uncooked quinoa, rinsed
- 1 can (15 oz) cannellini beans, drained and rinsed
- 4 cups chopped kale or baby spinach
- 1 tbsp fresh lemon juice
- 1 tsp salt (adjust to taste)
- 0.5 tsp black pepper
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Sauté for 5-7 minutes until the onions are translucent and vegetables soften.
- Stir in the minced garlic, smoked paprika, and thyme. Cook for 1 minute until fragrant, stirring constantly to prevent burning.
- Pour in the vegetable broth and diced tomatoes (with their juices). Stir in the red lentils and quinoa. Increase heat to bring the mixture to a boil.
- Reduce heat to low, cover the pot, and simmer for 20 minutes. The lentils should be soft and beginning to break down, and the quinoa should be fluffy.
- Stir in the cannellini beans. For a creamier texture, use an immersion blender to pulse the soup 3-4 times (or mash some beans against the side of the pot).
- Remove from heat. Stir in the chopped kale and lemon juice. Cover and let sit for 2 minutes to wilt the greens. Season with salt and pepper to taste.