Welcome to my kitchen! Today, we’re diving into a delightful recipe for Nutritious High-Protein Vegetable Soup. This soup is not only packed with flavor but also loaded with protein, making it a fantastic choice for dinners. I remember the first time I made this soup for my family; my son, Jake, couldn’t stop raving about it. He even asked for seconds, which is a big win in our house!
Table of Contents
Why You’ll Love It
- It’s a hearty meal that warms you from the inside out.
- Perfect for meal prep and easy to store for later.
- Packed with nutrients and flavor, it’s a family favorite.
Pure Comfort
There’s something so comforting about a warm bowl of soup, especially when it’s filled with colorful veggies and rich flavors. This Nutritious High-Protein Vegetable Soup is like a hug in a bowl, perfect for chilly evenings.
What You Need
- 2 tbsp 2 tbsp olive oil – Can substitute with avocado oil.
- 1 1 large yellow onion, diced – Adds sweetness to the soup.
- 2 2 cloves garlic, minced – For aromatic flavor.
- 2 2 medium carrots, diced – Adds sweetness and color.
- 2 2 celery stalks, diced – For a crunchy texture.
- 1 1 bell pepper, diced – Any color works; adds vibrant color.
- 1 1 zucchini, diced – Can substitute with yellow squash.
- 4 cups 4 cups vegetable broth – Use low-sodium for a healthier option.
- 1 can 1 can (15 oz) chickpeas, drained and rinsed – Great source of protein.
- 1 tsp 1 tsp dried thyme – Adds a lovely earthy flavor.
- to taste Salt and pepper to taste – Adjust based on preference.
- 2 cups 2 cups fresh spinach – Can use kale for a different texture.
Time to Cook
Prep: 15 minutes | Cook: 30 minutes | Total: 45 minutes | Difficulty: Easy | Make-Ahead: Yes, it stores well.
Steps to Make It
- Start by heating the olive oil in a large pot over medium heat. Once it’s shimmering, add the diced onion and cook until it becomes translucent, about 5 minutes. The aroma will fill your kitchen, making it feel cozy.
- Next, stir in the minced garlic, carrots, and celery. Cook for another 3-4 minutes until the veggies soften slightly. You’ll see the colors brighten, which is always a good sign.
- Add the bell pepper and zucchini to the pot. Sauté for another 5 minutes, stirring occasionally. The veggies should be tender but still vibrant.
- Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer. This will allow all the flavors to meld beautifully.
- Add the chickpeas, dried thyme, salt, and pepper. Stir well and let it simmer for about 15 minutes. You’ll notice the broth thickening and the soup becoming heartier.
- Finally, stir in the fresh spinach and let it wilt for about 2 minutes. The soup should be a lovely green color, and the spinach will add a fresh taste.
- Taste and adjust seasoning if needed. If you like it spicier, feel free to add a pinch of red pepper flakes.
- Serve hot in bowls, and enjoy with some crusty bread or a sprinkle of cheese on top if desired. It’s a comforting meal that everyone will love!
Make It Perfect
- For added protein, consider tossing in some cooked quinoa or lentils.
- Feel free to mix in your favorite veggies based on what you have on hand.
- This soup stores well in the fridge for up to 4 days, making it perfect for meal prep.
Mix It Up
- For a creamy version, blend half the soup and return it to the pot.
- Add different herbs like basil or parsley for a fresh twist.
- Make it spicy by adding jalapeños or your favorite hot sauce.
Perfect Partners
- Serve with a side of whole grain bread.
- Pair with a simple green salad for a complete meal.
- Enjoy with a dollop of Greek yogurt for added creaminess.
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FAQs
Can I make this soup ahead of time?
Yes, this soup is perfect for make-ahead meals. Just store it in the fridge.
How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 4 days.
Can I freeze this soup?
Absolutely! Freeze in portions for up to 3 months. Just thaw and reheat.
What can I substitute for chickpeas?
You can use white beans or lentils instead.
Is this soup suitable for a keto diet?
Yes, just watch the amount of carrots and potatoes you add.
Conclusion
This Nutritious High-Protein Vegetable Soup is a delightful way to enjoy a healthy meal. With its vibrant veggies and hearty protein, it’s sure to become a staple in your home. Enjoy every comforting spoonful!
Nutritious High-Protein Vegetable Soup
Equipment
- Large Pot
Ingredients
Ingredients
- 2 tbsp olive oil Can substitute with avocado oil.
- 1 large yellow onion, diced Adds sweetness to the soup.
- 2 cloves garlic, minced For aromatic flavor.
- 2 medium carrots, diced Adds sweetness and color.
- 2 stalks celery, diced For a crunchy texture.
- 1 medium bell pepper, diced Any color works; adds vibrant color.
- 1 medium zucchini, diced Can substitute with yellow squash.
- 4 cups vegetable broth Use low-sodium for a healthier option.
- 1 can (15 oz) chickpeas, drained and rinsed Great source of protein.
- 1 tsp dried thyme Adds a lovely earthy flavor.
- to taste Salt and pepper Adjust based on preference.
- 2 cups fresh spinach Can use kale for a different texture.
Instructions
- Start by heating the olive oil in a large pot over medium heat. Once it’s shimmering, add the diced onion and cook until it becomes translucent, about 5 minutes.
- Next, stir in the minced garlic, carrots, and celery. Cook for another 3-4 minutes until the veggies soften slightly.
- Add the bell pepper and zucchini to the pot. Sauté for another 5 minutes, stirring occasionally.
- Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.
- Add the chickpeas, dried thyme, salt, and pepper. Stir well and let it simmer for about 15 minutes.
- Finally, stir in the fresh spinach and let it wilt for about 2 minutes.
- Taste and adjust seasoning if needed. If you like it spicier, feel free to add a pinch of red pepper flakes.
- Serve hot in bowls, and enjoy with some crusty bread or a sprinkle of cheese on top if desired.