High-Protein Vegetable Soup

Ingredients (Serves 4–6)

Vegetables

• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 medium zucchini, diced
• 1 cup green beans, chopped
• 1 cup spinach or kale, chopped

Protein Sources

• 1 can (15 oz / 425 g) cannellini beans or chickpeas, drained and rinsed
• 1 cup lentils (red or green), rinsed
• Optional: 1 cup cooked shredded chicken or turkey for extra protein

Liquid & Flavor

• 6 cups low-sodium vegetable or chicken broth
• 1 can (14 oz / 400 g) diced tomatoes
• 1 tsp dried thyme
• 1 tsp dried basil
• ½ tsp smoked paprika
• Salt and pepper to taste
• 1 tbsp olive oil

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Instructions

1. Sauté aromatics:
   • Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery for 5–7 minutes until softened.
2. Add broth and lentils:
   • Stir in broth, diced tomatoes, lentils, thyme, basil, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer 20–25 minutes, until lentils are tender.
3. Add remaining vegetables and beans:
   • Stir in zucchini, green beans, spinach/kale, and cannellini beans. Simmer another 10 minutes.
4. Optional chicken:
   • Stir in cooked shredded chicken and heat through.
5. Serve:
   • Adjust seasoning to taste. Serve warm with whole-grain bread or a sprinkle of grated Parmesan if desired.

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High-Protein Tips

• Protein content:
  • Lentils (~18 g protein per cup cooked)
  • Cannellini beans (~15 g per cup cooked)
  • Chicken (~30 g per cup cooked)
  • Combined, this soup can easily reach 20–25 g protein per serving.
• Extra boost: Stir in 1 scoop unflavored protein powder at the end or top with Greek yogurt for an additional 10–12 g protein per serving.