These high-protein vegetarian soups are comforting, satisfying and filling.
Image Credit: MEDITERRANEAN/E+/GettyImages Vegetarian soups don’t have to be boring or void of protein — there are plenty of ways to make a meatless soup that’s both delicious and filling. Plus, they’re a great idea if you’re looking to eat less meat, they’re typically cost-effective and can be a great way to expose your family to new vegetables and legumes they don’t normally eat.
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Sure, you can make any meat-based soup vegetarian if you cut out the meat but these veggie-loaded soups are unique, loaded with flavor and hit the protein mark. So go ahead and add these high-protein vegetarian soups to your weekly repertoire.
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1. Slow Cooker Vegetable Soup With Split Red Lentils
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https://www.abeautifulplate.com
Lentils give the base of this soup its creamy finish without added calories.
Image Credit: A Beautiful Plate
308 calories 14 grams of protein
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If you love lentil soup and vegetable soup, you'll love this combination recipe. Potatoes are nutritious, but you can swap them for sweet potatoes to boost fiber and beta-carotene antioxidants, which the body converts to vitamin A, says Mia Syn, RD and author of Mostly Plant Based. And to make this completely vegetarian, make sure to use vegetable broth instead of chicken broth.
Get the Slow Cooker Vegetable Soup With Split Red Lentils recipe and nutrition info at A Beautiful Plate. 2. Vegetarian 15-Bean Soup
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https://littlesunnykitchen.com
Add this easy-to-make bean soup to your next Meatless Monday menu.
Image Credit: Little Sunny Kitchen
328 calories 18 grams of protein
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This savory and hearty soup is a great way to use up items in your pantry. "Using a 15-bean soup mix is a great way to reap the unique benefits of an array of different beans," Syn says. But if you can't find a 15-bean package at your local grocery store, you can opt for any other mixed bean package instead.
“Colored beans like red and black possess a higher level of antioxidants than white beans, and green split peas are particularly high in plant protein.”
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Get the Vegetarian 15-Bean Soup recipe and nutrition info at Little Sunny Kitchen.
Broccoli, Parsnip and Red Lentil Soup
Visit Page http://www.slavicvegan.comTo make this a well-rounded meal, add a piece of roasted fish or tofu. Image Credit: Slavic Vegan
283 calories 15.2 grams of protein
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The blend of broccoli, parsnip and lentils makes this soup sweet, savory and creamy. "While parsnips add a sweet licorice-like taste with a hint of spice to this recipe, carrots are a suitable substitute," Syn says.
Get the Broccoli, Parsnip and Red Lentil Soup recipe and nutrition info at Slavic Vegan. 4. Jackfruit Vegan Taco Soup
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https://www.veggiessavetheday.com
Add a dollop of Greek yogurt on top of this soup for added protein.
Image Credit: Veggies Save The Day
391 calories 11 grams of protein
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Think of this bowl as a spin on traditional tortilla soup. "The vegan take on this soup uses canned jackfruit in place of pulled meat like chicken or pork," Syn says. "While mild in taste and similar in texture to meat, jackfruit can contain very little protein, but it is a good source of fiber, vitamin C and potassium."
Get the Jackfruit Vegan Taco Soup recipe and nutrition info at Veggies Save The Day. 5. Vegan Split Pea Soup
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https://simpleveganblog.com
One serving of this soup clocks in at 13 grams of protein.
Image Credit: Simple Vegan Blog
206 calories 13.2 grams of protein
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This childhood classic never gets old and can be customized in flavor easily. Green split peas are the star of this soup recipe and are among the highest protein and lowest carbohydrate in the legume family, Syn says. To add even more protein, consider adding boiled eggs or bite-sized pieces of tofu.
Get the Vegan Split Pea Soup recipe and nutrition info at Simple Vegan Blog. 6. Fire-Roasted Tomato and Mung Bean Soup
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https://minimalistbaker.com
Soak your mung beans overnight, if you have time to prepare.
Image Credit: Minimalist Baker
220 calories 11.6 grams of protein
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This oil-free and grain-free soup is loaded with veggies and easy on sensitive tummies. "While a nutritious source of plant protein, mung beans can be difficult to find at local grocery stores," Syn says. So if you're unable to find mung beans, substitute for lentils.
Get the Fire-Roasted Tomato and Mung Bean Soup recipe and nutrition info at Minimalist Baker. 7. Curried Beet Soup With Tandoori Chickpeas
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https://minimalistbaker.com
Turmeric, which makes a cameo in this recipe, is known to have anti-inflammatory properties.
Image Credit: Minimalist Baker
327 calories 10.5 grams of protein
If you love Indian food, you will gobble up this curried beet and tandoori chickpea soup. Beets not only make this soup a gorgeous color but they’re also loaded with nutrients. “Some studies suggest that nitrates found naturally in beets may help lower blood pressure,” Syn says.
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Get the Curried Beet Soup With Tandoori Chickpeas recipe and nutrition info at Minimalist Baker.
Slow Cooker Vegetarian Chili
Visit Page https://thelemonbowl.comPlay with the seasonings in this chili and customize it to your liking. Image Credit: The Lemon Bowl
250 calories 11.9 grams of protein
Traditional chili can be heavy, but this veggie rendition is light and filling without making you feel tired and sluggish. “When butternut squash isn’t in season, opt for sweet potato instead — it provides similar key nutrients, such as fiber and beta-carotene antioxidants,” Syn suggests. Or you could opt for a frozen variety of butternut squash if available. Get the Slow Cooker Vegetarian Chili recipe and nutrition info at Minimalist Baker. 9. Pinto Posole
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https://cookieandkate.com
Top this soup with your favorite toppings like avocado, radish, Greek yogurt and fresh herbs.
Image Credit: Cookie and Kate
382 calories 15.9 grams of protein
Posole is a traditional Mexican soup made up of beans, pork, hominy, chiles and a flavor-rich broth. This vegetarian-friendly version makes pinto beans the star instead of meat. “If you don’t have hominy on hand, frozen or canned corn is suitable as a substitute and as are black beans in place of pinto beans,” Syn says. Get the Pinto Posole recipe and nutrition info at Cookie and Kate. 10. Vegan Cauliflower Soup With Ginger and Turmeric
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https://lexiscleankitchen.com
This soup comes together in less than 30 minutes.
Image Credit: Lexi’s Clean Kitchen
352 calories 11 grams of protein
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Ideal for sick days and cold/flu season, this zippy soup will surely satisfy. "As a mild-tasting vegetable, cauliflower soaks up all the flavor it's cooked with, making it a great addition to this flavor-heavy dish," Syn says. Plus, it's a non-starchy vegetable, so it's relatively low in carbohydrates. To add even more flavor and boost satiety, consider adding a nutrient-dense starch or grain like sweet potato or quinoa.
Get the Vegan Cauliflower Soup With Ginger and Tofu recipe and nutrition info at Lexi’s Clean Kitchen. 11. Butternut Squash Red Lentil Stew
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https://www.eatingbirdfood.com
This soup can be made in the slow cooker or the stovetop.
Image Credit: Eating Bird Food
281 calories 11 grams of protein
The blend of butternut squash, lentils and coconut milk make this soup decadent and rich. Even though this recipe calls for butternut squash, any winter squash would do, Syn says. Consider using acorn, delicata or kabocha squash, which are all sources of fiber and betacarotene antioxidants. Get the Butternut Squash Red Lentil Stew recipe and nutrition info at Eating Bird Food. 12. Vegan Autumn Glow Soup
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https://www.loveandzest.com
This soup is a great vehicle for toppings like your favorite seeds, nuts and herbs.
Image Credit: Love and Zest
196 calories 11 grams of protein
Seasonal squash, cauliflower and apples make this soup irresistibly delicious. Unlike other creamy soups, this recipe uses vegetables to make its thick and creamy base. If you want even more creaminess, add a touch of cream or coconut milk to the soup when serving. Get the Vegan Autumn Glow Soup recipe and nutrition info at Love and Zest. 13. Sweet Potato Peanut Soup
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https://realfoodwholelife.com
Serve this soup with a side salad or cup of leafy greens.
Image Credit: Real Food Whole Life
378 calories 11 grams of protein
There’s no doubt this soup has a unique flavor with the sweetness of the sweet potato and the salty and nutty flavor of peanuts. If you want to lower the overall saturated fat of this dish while keeping it vegetarian-friendly, opt for a reduced-fat or light canned coconut milk, Syn suggests. Get the Sweet Potato Peanut Soup recipe and nutrition info at Real Food Whole Food. 14. Anti-Inflammatory Veggie Soup With Turmeric
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https://nutriciously.com
Using legumes like lentils are a cost-effective way to feed a family or crowd a protein-rich and meatless meal.
Image Credit: Nutriciously
260 calories 12 grams of protein
The combination of ginger and turmeric gives this soup a bold flavor and loads of nutrition. “Lentils are the star of this dish and they pack more protein than most legumes with an average of 12 grams per half-cup serving,” Syn says. “They are also a source of plant-based iron and folate.” Get the Anti-Inflammatory Veggie Soup With Turmeric recipe and nutrition info at Nutriciously. 15. Vegetable Noodle Soup
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https://www.chelseasmessyapron.com
Customize this soup with your favorite vegetables or whatever you have on hand.
Image Credit: Chelsea’s Messy Apron
296 calories 12 grams of protein
This recipe is like chicken noodle soup, minus the chicken plus loads of veggies. “Orzo adds a boost of energizing carbohydrates to this recipe,” Syn says. But if you want to lower the carb intake, consider using riced cauliflower instead of pasta. “You can also substitute brown rice for orzo as a whole grain alternative higher in fiber.” Get the Vegetable Noodle Soup recipe and nutrition info at Chelsea’s Messy Apron. Image Credit: LIVESTRONG.com Creative
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These high-protein vegetarian soups are comforting, satisfying and filling.
Image Credit: MEDITERRANEAN/E+/GettyImages
Image Credit: MEDITERRANEAN/E+/GettyImages
Visit Page
https://www.abeautifulplate.com
Lentils give the base of this soup its creamy finish without added calories.
Image Credit: A Beautiful Plate
Image Credit: A Beautiful Plate
Get the Slow Cooker Vegetable Soup With Split Red Lentils recipe and nutrition info at A Beautiful Plate.
Visit Page
https://littlesunnykitchen.com
Add this easy-to-make bean soup to your next Meatless Monday menu.
Image Credit: Little Sunny Kitchen
Image Credit: Little Sunny Kitchen
Get the Vegetarian 15-Bean Soup recipe and nutrition info at Little Sunny Kitchen.
Visit Page
http://www.slavicvegan.com
To make this a well-rounded meal, add a piece of roasted fish or tofu.
Image Credit: Slavic Vegan
Image Credit: Slavic Vegan
Get the Broccoli, Parsnip and Red Lentil Soup recipe and nutrition info at Slavic Vegan.
Visit Page
https://www.veggiessavetheday.com
Add a dollop of Greek yogurt on top of this soup for added protein.
Image Credit: Veggies Save The Day
Image Credit: Veggies Save The Day
Get the Jackfruit Vegan Taco Soup recipe and nutrition info at Veggies Save The Day.
Visit Page
https://simpleveganblog.com
One serving of this soup clocks in at 13 grams of protein.
Image Credit: Simple Vegan Blog
Image Credit: Simple Vegan Blog
Get the Vegan Split Pea Soup recipe and nutrition info at Simple Vegan Blog.
Visit Page
https://minimalistbaker.com
Soak your mung beans overnight, if you have time to prepare.
Image Credit: Minimalist Baker
Image Credit: Minimalist Baker
Get the Fire-Roasted Tomato and Mung Bean Soup recipe and nutrition info at Minimalist Baker.
Turmeric, which makes a cameo in this recipe, is known to have anti-inflammatory properties.
Image Credit: Minimalist Baker
Get the Curried Beet Soup With Tandoori Chickpeas recipe and nutrition info at Minimalist Baker.
Visit Page
https://thelemonbowl.com
Play with the seasonings in this chili and customize it to your liking.
Image Credit: The Lemon Bowl
Image Credit: The Lemon Bowl
Get the Slow Cooker Vegetarian Chili recipe and nutrition info at Minimalist Baker.
Visit Page
https://cookieandkate.com
Top this soup with your favorite toppings like avocado, radish, Greek yogurt and fresh herbs.
Image Credit: Cookie and Kate
Image Credit: Cookie and Kate
Get the Pinto Posole recipe and nutrition info at Cookie and Kate.
Visit Page
https://lexiscleankitchen.com
This soup comes together in less than 30 minutes.
Image Credit: Lexi’s Clean Kitchen
Image Credit: Lexi’s Clean Kitchen
Get the Vegan Cauliflower Soup With Ginger and Tofu recipe and nutrition info at Lexi’s Clean Kitchen.
Visit Page
https://www.eatingbirdfood.com
This soup can be made in the slow cooker or the stovetop.
Image Credit: Eating Bird Food
Image Credit: Eating Bird Food
Get the Butternut Squash Red Lentil Stew recipe and nutrition info at Eating Bird Food.
Visit Page
https://www.loveandzest.com
This soup is a great vehicle for toppings like your favorite seeds, nuts and herbs.
Image Credit: Love and Zest
Image Credit: Love and Zest
Get the Vegan Autumn Glow Soup recipe and nutrition info at Love and Zest.
Visit Page
https://realfoodwholelife.com
Serve this soup with a side salad or cup of leafy greens.
Image Credit: Real Food Whole Life
Image Credit: Real Food Whole Life
Get the Sweet Potato Peanut Soup recipe and nutrition info at Real Food Whole Food.
Visit Page
https://nutriciously.com
Using legumes like lentils are a cost-effective way to feed a family or crowd a protein-rich and meatless meal.
Image Credit: Nutriciously
Image Credit: Nutriciously
Get the Anti-Inflammatory Veggie Soup With Turmeric recipe and nutrition info at Nutriciously.
Visit Page
https://www.chelseasmessyapron.com
Customize this soup with your favorite vegetables or whatever you have on hand.
Image Credit: Chelsea’s Messy Apron
Image Credit: Chelsea’s Messy Apron
Get the Vegetable Noodle Soup recipe and nutrition info at Chelsea’s Messy Apron.
Image Credit: LIVESTRONG.com Creative
Image Credit: LIVESTRONG.com Creative
