High Protein Veggie Soup

Name: High Protein Veggie Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups vegetable broth; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup diced carrots; 1 cup chopped spinach; 1 cup diced bell pepper; 1 onion, diced; 2 cloves garlic, minced; 1 tsp cumin; 1 tsp paprika; Salt and pepper to taste

Highlighted under: Quick Healthy Recipes

A hearty and nutritious soup packed with protein and vibrant vegetables.

Created by

Emily

Last updated on 2025-12-31T19:10:30.912Z

This High Protein Veggie Soup is not just filling; it's a delightful blend of flavors and nutrients that will keep you energized throughout the day.

        Why You'll Love This Recipe
        Packed with protein from legumes and quinoa
Bursting with fresh vegetable flavors
Perfect for meal prep or a cozy dinner

      

Nutritional Benefits

This High Protein Veggie Soup is not only delicious but also brimming with nutritional benefits. Quinoa, the star ingredient, is a complete protein, providing all nine essential amino acids. It is also gluten-free, making this soup a great option for those with dietary restrictions. The addition of chickpeas further enhances the protein content, making this a satisfying meal that can keep you full for longer.

Incorporating a variety of vegetables, including carrots, spinach, and bell peppers, adds a wealth of vitamins and minerals. Carrots are a fantastic source of beta-carotene, which supports healthy vision, while spinach is rich in iron and antioxidants. This combination not only boosts your immune system but also contributes to overall health and wellness.

Meal Prep Made Easy

This soup is perfect for meal prep, allowing you to prepare a large batch that can be stored for the week. Once cooked, it can be easily portioned into individual containers for quick lunches or dinners. Simply reheat in the microwave or on the stovetop for a hearty, nutritious meal in minutes. This convenience makes it an ideal choice for busy individuals or families.

Additionally, the flavors of this soup only get better after a day in the fridge, making it a great option for leftovers. You can customize the ingredients based on what you have on hand or your personal preferences, ensuring that your meal prep remains exciting and varied.

Serving Suggestions

Serving this High Protein Veggie Soup can be a delightful experience. Consider topping it with a dollop of Greek yogurt or a sprinkle of feta cheese for added creaminess and flavor. A squeeze of fresh lemon juice right before serving can also brighten the dish and enhance the overall taste, making each spoonful even more enjoyable.

Pair the soup with a slice of whole-grain bread or a simple green salad for a complete meal. This combination not only provides additional nutrients but also creates a comforting dining experience perfect for chilly evenings.

Ingredients

Soup Ingredients

1 cup quinoa, rinsed
2 cups vegetable broth
1 can (15 oz) chickpeas, drained and rinsed
1 cup diced carrots
1 cup chopped spinach
1 cup diced bell pepper
1 onion, diced
2 cloves garlic, minced
1 tsp cumin
1 tsp paprika
Salt and pepper to taste

Make sure to prep all the vegetables before you start cooking for a smooth experience!

Instructions

Sauté the Vegetables

In a large pot, heat a splash of olive oil over medium heat. Add the diced onion and garlic, sautéing until translucent.

Add Remaining Ingredients

Stir in the carrots, bell pepper, and chickpeas, cooking for about 5 minutes. Then, add the quinoa, vegetable broth, cumin, and paprika.

Simmer the Soup

Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes until the quinoa is cooked and the vegetables are tender.

Add Spinach and Season

Stir in the chopped spinach and season with salt and pepper to taste. Cook for an additional 5 minutes.

Serve and Enjoy

Serve hot, and enjoy your nutritious High Protein Veggie Soup!

This soup can be stored in the refrigerator for up to 4 days.

Storage Tips

To store your High Protein Veggie Soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to five days. For longer storage, consider freezing portions in freezer-safe containers or zip-top bags. This way, you can enjoy a warm, homemade meal whenever you crave it, even on the busiest days.

When reheating from frozen, simply thaw it overnight in the refrigerator and then heat on the stove until warmed through. You may want to add a splash of vegetable broth or water to adjust the consistency.

Customization Ideas

Feel free to customize this veggie soup according to your taste or what you have available. For a spicier kick, add a pinch of red pepper flakes or a diced jalapeño during the sautéing process. If you prefer a creamier texture, blend a portion of the soup after cooking and stir it back in for a velvety finish.

You can also experiment with different vegetables based on the season. Zucchini, kale, or even sweet potatoes can be great additions, allowing you to keep the recipe fresh and exciting every time you make it.

Questions About Recipes

→ Can I freeze the soup?

Yes, this soup freezes well! Just make sure to let it cool completely before transferring it to an airtight container.

→ What can I substitute for quinoa?

You can use brown rice or couscous as a substitute, but cooking times may vary.

→ Is this soup vegan?

Yes, this High Protein Veggie Soup is completely vegan and packed with plant-based protein.

→ How can I make it spicier?

Add a pinch of cayenne pepper or some chopped jalapeños for extra heat.