High-Protein Vegan Soup to Power Your Day -

High-Protein Vegan Soup to Power Your Day

A hearty, one-pot vegan soup that stacks lentils, white beans and quinoa for a high-protein, fiber-rich bowl that’s meal-prep friendly and ready in under an hour. Adaptable — add tofu, seeds, or nutritional yeast to boost protein and texture.

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Prep Time 15

Total Time 45

Servings: 4 People

Course: Main, Soup

Cuisine: American, Plant-based

Calories: 320

Ingredients Equipment Method Notes

Ingredients

1 cup dried brown or green lentils, rinsed
1 can (15 oz) white beans (cannellini or navy), drained and rinsed
½ cup dry quinoa, rinsed (yields ~1 cup cooked)
1 medium onion, diced
2 cloves garlic, minced
2 carrots, diced
2 stalks celery, diced
6-8 cups low-sodium vegetable broth (use less for thicker soup)
1 tsp smoked paprika
1 tsp ground cumin
Salt and black pepper, to taste
2 cups chopped kale or spinach (stir in near the end)
2 tbsp olive oil (optional, for sautéing)
½ cup firm tofu or tempeh, diced (optional — boosts protein & texture)
2 tbsp nutritional yeast, for finishing (optional)
Optional finishing: squeeze of lemon or splash apple-cider vinegar to brighten

Equipment

Large heavy-bottom pot or Dutch oven
Wooden spoon or spatula
Chef’s knife & cutting board
Measuring cups & spoons
Can opener (if using canned beans)
Optional: slow cooker (see slow-cooker note)

Method

If you prefer a creamier texture, reserve one can (or 1 cup) of beans, purée one-third of the soup, then stir back in.
For quick prep: use canned lentils or precooked lentils (adjust simmer time).
To keep it fully oil-free, sauté the aromatics in a small amount of broth.

Notes

If you want other legume-forward ideas, preview this in the intro and link to the best chickpea soup recipes.
I’ve included natural links to the quinoa salad, pumpkin vs chia, and nut-for-weight-loss guides where they support swaps or toppings.
Quinoa salad + peanut-butter shake included in “Meal-pairing.”
See crock-pot recipes in the Slow-Cooker section.