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Healthy High Protein Veggie Soup for Weight Loss

A hearty and nourishing vegetarian soup packed with protein-rich beans, lentils, and colorful vegetables. This easy one-pot recipe is perfect for meal prep, healthy lunches, and weight-loss-friendly dinners.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6
Course: Soup
Cuisine: American
Calories: 250

Ingredients
  

Vegetables & Base
  • 2 tablespoons olive oil
  • 1 medium onion diced
  • 3 cloves garlic minced
  • 2 medium carrots chopped
  • 2 celery stalks chopped
  • 1 bell pepper diced
  • 1 medium zucchini chopped
  • 2 cups fresh spinach
Protein Ingredients
  • 1 can 15 oz cannellini beans, rinsed and drained
  • 1 can 15 oz chickpeas, rinsed and drained
  • ½ cup red lentils rinsed
Soup Base & Seasoning
  • 1 can 14 oz diced tomatoes
  • 5 cups vegetable broth
  • 1 teaspoon Italian seasoning
  • 1 teaspoon paprika
  • ½ teaspoon black pepper
  • Salt to taste
Optional Garnish
  • Fresh parsley
  • Lemon juice
  • Grated Parmesan cheese

Method
 

  1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, celery, and bell pepper. Sauté for 5 minutes until the vegetables begin to soften.
  2. Add zucchini, diced tomatoes, vegetable broth, cannellini beans, chickpeas, red lentils, Italian seasoning, paprika, salt, and black pepper. Stir well to combine.
  3. Bring the soup to a boil, then reduce heat and simmer for 25-30 minutes until the lentils are tender and the vegetables are cooked.
  4. Stir in fresh spinach during the last few minutes of cooking until wilted.
  5. Add a squeeze of lemon juice and garnish with parsley or Parmesan cheese before serving.

Notes

  • Rinse canned beans before adding them to reduce excess sodium.
  • For a thicker soup, blend a small portion and mix it back in.
  • Add extra vegetable broth when reheating if the soup becomes too thick.
  • Store leftovers in the refrigerator for up to 5 days or freeze for up to 3 months.