A Nutritious Delight! Recipe
A nutritious and delicious high protein vegetable soup packed with essential nutrients, perfect for boosting protein intake while enjoying a variety of vegetables.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: General
- Diet: Vegan
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: 250
- Sugar: 5g
- Sodium: 700mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
