Hearty and High Protein Vegan Soup Recipes

High Protein Vegan Soup is a delicious and satisfying way to nourish your body with essential nutrients. Whether you’re looking for a light lunch, a comforting dinner, or a meal prep option, these soups are packed with plant-based protein to keep you feeling full and energized.

Why You’ll Love These Soups

• Protein Powerhouse: Each serving is loaded with plant-based protein from beans, lentils, tofu, or tempeh.
• Flavorful and Aromatic: A symphony of spices and fresh herbs create depth and complexity in every spoonful.
• Budget-Friendly: Made with affordable pantry staples and seasonal vegetables.
• Easy to Customize: Add your favorite veggies, grains, or protein sources for a personalized touch.

Lentil and Spinach Soup with Lemon and Herbs

This vibrant soup is packed with protein from lentils and iron from spinach. The lemon and herbs add a refreshing brightness.

Yields: 6 servings
Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 4 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional)
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 (14-ounce) can diced tomatoes, undrained
• 5 ounces baby spinach
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat.
2. Add onion and carrots, and cook until softened, about 5 minutes.
3. Stir in garlic, cumin, paprika, and cayenne pepper (if using) and cook for 1 minute, until fragrant.
4. Add lentils, broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20 minutes, or until lentils are tender.
5. Stir in spinach, parsley, dill, and lemon juice. Cook until spinach is wilted, about 2 minutes.
6. Season with salt and pepper to taste.

Steaming bowl of lentil and spinach soup with lemon wedges

Chef’s Tip: For a thicker soup, use an immersion blender to partially blend a portion of the soup until desired consistency is reached.

Creamy Coconut Curry with Chickpeas and Tofu

This fragrant curry is bursting with flavor and loaded with plant-based protein from chickpeas and tofu. The creamy coconut milk base is both comforting and satisfying.

Yields: 4 servings
Prep time: 15 minutes
Cook Time: 25 minutes

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 1-inch piece of ginger, grated
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon red pepper flakes
• 1 (14-ounce) can full-fat coconut milk
• 1 (14-ounce) can chickpeas, drained and rinsed
• 1 (14-ounce) block extra-firm tofu, pressed and cubed
• 1 cup vegetable broth
• 1/2 cup chopped fresh cilantro
• Salt and pepper to taste
• Cooked rice or naan bread, for serving

Instructions:

1. Heat coconut oil in a large pot or Dutch oven over medium heat.
2. Add onion and cook until softened, about 5 minutes.
3. Stir in ginger, garlic, curry powder, turmeric, and red pepper flakes. Cook for 1 minute, until fragrant.
4. Pour in coconut milk and whisk to combine.
5. Add chickpeas, tofu, and vegetable broth. Bring to a simmer, then reduce heat and cook for 15 minutes, or until flavors have melded.
6. Stir in cilantro and season with salt and pepper to taste.
7. Serve hot over rice or with naan bread.

Coconut curry soup with chickpeas and tofu in a bowl with rice

Chef’s Tip: To press tofu, wrap it in a clean kitchen towel or paper towels and place a heavy object on top (like a cast iron skillet) for 30 minutes to remove excess moisture.

Black Bean Soup with Chipotle Peppers and Avocado

This smoky and flavorful soup gets its protein from black beans and a kick from chipotle peppers in adobo sauce.

Yields: 4 servings
Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1-2 chipotle peppers in adobo sauce, finely chopped (adjust to taste)
• 1 (15-ounce) can black beans, drained and rinsed
• 4 cups vegetable broth
• 1/4 cup chopped fresh cilantro
• Salt and pepper to taste
• Avocado, diced, for serving (optional)

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat.
2. Add onion and red bell pepper, and cook until softened, about 5 minutes.
3. Stir in garlic, cumin, chili powder, and chipotle peppers. Cook for 1 minute, until fragrant.
4. Add black beans and broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Stir in cilantro and season with salt and pepper to taste.
6. Ladle into bowls and top with diced avocado, if desired.

Bowl of black bean soup with avocado and cilantro

Conclusion

High protein vegan soup is a delicious and satisfying way to enjoy a nutrient-rich meal. With endless variations and flavor combinations, you can easily find a recipe to suit your taste and dietary needs.

FAQ

1. Can I freeze these soups?

Yes, all of these soups can be frozen for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop or in the microwave.

2. Can I use dried beans instead of canned?

Absolutely! If using dried beans, be sure to soak them overnight before cooking according to package instructions.

3. What can I serve with these soups?

These soups are delicious on their own, but you can pair them with a side salad, crusty bread, or cornbread.

4. Can I adjust the spice level?

Of course! Feel free to adjust the amount of spices to your liking.

5. Can I make these soups in a slow cooker?

Yes, these soups can be easily adapted for a slow cooker. Add all ingredients to the slow cooker and cook on low for 6-8 hours.