Description
A nutritious and delicious high protein vegetable soup packed with essential nutrients, perfect for boosting protein intake while enjoying a variety of vegetables.
Ingredients
Vegetable broth:
- 4 cups (1 liter)
Mixed vegetables:
- 2 cups (fresh or frozen)
Lentils:
- 1 cup, rinsed
Chickpeas:
- 1 cup, drained and rinsed
Fresh spinach:
- 2 cups, chopped
Garlic:
- 3 cloves, minced
Onion:
- 1 medium, diced
Olive oil:
- 2 tablespoons
Dried thyme:
- 1 teaspoon
Dried oregano:
- 1 teaspoon
Salt:
- to taste
Black pepper:
- to taste
Lemon juice:
- 1 tablespoon (optional)
Instructions
- Wash and chop your vegetables. In a large pot, heat the olive oil over medium heat, then add the diced onion and minced garlic. Sauté for 3-4 minutes.
- Stir in the rinsed lentils and cook for an additional 2 minutes.
- Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 15 minutes.
- Add the mixed vegetables and chickpeas, then simmer for another 10-15 minutes.
- Stir in the chopped spinach, dried thyme, and oregano, cooking for an additional 5 minutes.
- Season with salt, black pepper, and lemon juice if desired. Serve warm.
Notes
- Feel free to customize the vegetables based on your preferences.
- This soup can be made in advance and stored in the refrigerator or freezer.
- For a spicy version, add chili peppers or hot sauce.
- For a creamy version, add coconut milk or blend part of the soup.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 5g
- Sodium: 800mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
