Hearty Vegan High Protein Soup with Red Lentils & Kale

Oh, friends, there’s nothing quite like a warm bowl of Vegan High Protein Soup to soothe the soul and nourish the body, especially when it’s bursting with vibrant flavors and wholesome goodness. This particular recipe, with its rich broth and satisfying texture, always brings me back to cozy evenings, reminding me of the simple magic found in a homemade meal that truly warms you from the inside out. It’s a comforting classic that feels both hearty and incredibly fresh.

I remember chilly afternoons in my grandmother’s kitchen, the scent of simmering spices filling the air as she would whip up a big pot of soup, always a hug in a bowl. While her recipes often involved traditional ingredients, her spirit of transforming simple pantry staples into something extraordinary is what truly inspired me to experiment, just like with this plant-powered twist.

This Vegan High Protein Soup is not only delightfully easy to prepare, making it perfect for busy weeknights, but it’s also incredibly family-friendly and packed with nutrients, ensuring everyone gets a wholesome meal. My top tip for any soup is always to taste and adjust seasonings as you go — it’s how you make it uniquely yours!

What You Need to Make This Recipe

Crafting this hearty soup is wonderfully straightforward, leaning on kitchen heroes like protein-packed red lentils and chickpeas, bright diced tomatoes, and robust kale. I always find it amazing how these humble ingredients come together to create such a comforting and satisfying Vegan High Protein Soup. You’ll find the complete list of ingredients and precise measurements in the recipe card below, ready for your kitchen adventure.

How to Make Vegan High Protein Soup

Whipping up this delightful Vegan High Protein Soup is a true joy! You’ll begin by preparing the tofu to give it a lovely texture, then build a flavorful soup base with aromatic vegetables and spices. Finally, everything simmers together beautifully until the lentils are tender and the flavors have melded into a harmonious, comforting bowl. It’s an approachable process, ensuring a delicious result every time.

Hearty Mediterranean Vegan High Protein Soup

This robust and satisfying Vegan High Protein Soup is packed with lentils, chickpeas, and crumbled tofu, simmered in a rich tomato broth with aromatic vegetables and Mediterranean herbs. It’s a nutritious and filling meal perfect for any day.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 35 minutes mins

Total Time 55 minutes mins

Servings: 4 servings

Course: Main Course

Cuisine: Mediterranean

Calories: 480

Ingredients Equipment Method Notes

Ingredients

  

For the Soup Base

• 1 tbsp olive oil
• 1 large yellow onion diced
• 2 carrots diced
• 2 celery stalks diced
• 4 cloves garlic minced
• 1 cup dried red lentils rinsed
• 1 15-oz can chickpeas rinsed and drained
• 1 28-oz can diced tomatoes undrained
• 6 cups vegetable broth low sodium
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp dried thyme
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes optional
• 5 oz fresh spinach
• 1 tbsp lemon juice
• Salt to taste

For the High-Protein Tofu Boost

• 1 14-oz block extra-firm tofu pressed and crumbled
• 2 tbsp olive oil for cooking tofu
• 1/4 cup nutritional yeast

For Garnish (Optional)

• Fresh parsley chopped

Equipment

• Large Pot (Dutch oven or soup pot)
• Cutting board
• Sharp knife
• Measuring cups and spoons
• Large Skillet

Method

 

Prepare the Tofu

1. Press the extra-firm tofu for at least 15-20 minutes to remove excess water. Crumble it into small, irregular pieces using your hands.
2. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the crumbled tofu and cook for 8-10 minutes, stirring occasionally, until it’s lightly golden brown and slightly crispy. Remove from heat and set aside.

Build the Soup Base

1. In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables begin to soften.
2. Add the minced garlic and cook for another 1 minute until fragrant.
3. Stir in the rinsed red lentils, rinsed and drained chickpeas, diced tomatoes (with their juice), vegetable broth, dried oregano, basil, thyme, black pepper, and optional red pepper flakes. Bring the mixture to a boil.

Simmer and Finish

1. Reduce the heat to low, cover the pot, and let the soup simmer for 20-25 minutes, or until the lentils are tender.
2. Stir in the cooked crumbled tofu and nutritional yeast. Continue to simmer for 5 minutes, allowing the flavors to meld and the tofu to absorb some of the soup’s richness.
3. Add the fresh spinach and cook for 2-3 minutes, stirring gently, until the spinach is wilted.
4. Remove the soup from heat and stir in the fresh lemon juice. Taste and adjust seasoning with salt and pepper as needed.
5. Ladle into bowls and garnish with fresh chopped parsley, if desired. Serve hot.

Notes

For a creamier texture, you can blend about 1-2 cups of the soup with an immersion blender or in a regular blender (carefully!) before adding the spinach and tofu, then stir it back into the pot. This soup stores well in the refrigerator for up to 4-5 days and can also be frozen for up to 3 months. Serve with a slice of crusty bread or a side salad for a complete meal.

Pro Tips for Making This Vegan High Protein Soup

I’ve learned a few tricks over the years that truly elevate a simple recipe into something spectacular, and this Vegan High Protein Soup is no exception. These small touches can make all the difference, transforming your kitchen into a haven of delicious aromas and flavors.

• My Secret Trick: When preparing the tofu, press it thoroughly to remove excess water before crumbling and seasoning. This ensures a firmer, more “meaty” texture that beautifully absorbs the spices and adds a fantastic chew to your soup. It’s a step I never skip!
• Don’t rush the sautéing of your onions, carrots, and celery. Letting them soften and lightly caramelize builds the foundational layers of flavor for your soup, making it richer and more complex. Patience here truly pays off.
• Once you add the red lentils, keep an eye on the consistency. If you prefer a thinner soup, a little extra vegetable broth can be added gradually during the simmering stage. This allows you to customize it to your liking.
• Always finish your Vegan High Protein Soup with a squeeze of fresh lemon juice and a sprinkle of fresh parsley. The lemon brightens all the flavors, and the parsley adds a lovely, fresh counterpoint that makes every spoonful sing.

Fun Variations for Vegan High Protein Soup

One of the things I adore about homemade soup is how easily it adapts to what you have on hand or what your heart desires! This Vegan High Protein Soup is a wonderful canvas for creativity, allowing you to personalize it for different tastes and seasons.

• Spice It Up: For those who love a bit of heat, consider adding a pinch more red pepper flakes, or even a diced jalapeño along with the onions for an extra kick. My friend, Maria, always asks me to add a dash of smoked paprika too, for a wonderful depth of flavor.
• Hearty Grains: While the red lentils make it substantial, you could stir in a half cup of cooked quinoa or farro during the last 10 minutes of simmering to add even more texture and whole-grain goodness. It makes the Vegan High Protein Soup even more filling!
• Seasonal Veggies: Feel free to swap out the kale for other hearty greens like Swiss chard or collard greens. In the autumn, I sometimes throw in some diced sweet potato or butternut squash for a touch of sweetness and vibrant color.
• Creamy Texture: For an extra creamy finish, you could blend a cup or two of the finished soup with a little plant-based milk before stirring it back in. It gives a luxurious mouthfeel without losing any of its wholesome charm.

What to Serve With Vegan High Protein Soup

This delightful Vegan High Protein Soup is wonderfully satisfying on its own, but a few simple accompaniments can truly elevate the meal, making it feel extra special. Think of it as creating a comforting little spread!

I absolutely love serving this soup with a slice of crusty, warm sourdough bread, perfect for soaking up every last drop of that flavorful broth. My husband always insists on a side of toasted garlic bread, which complements the savory notes beautifully. Another lovely idea is a simple, fresh green salad with a light vinaigrette; its crispness provides a wonderful contrast to the rich, warm soup. For a truly quick and easy addition, a dollop of vegan sour cream or a sprinkle of toasted pumpkin seeds makes for a pretty and delicious garnish for this Vegan High Protein Soup.

How to Store This Soup

After all the love you’ve put into making this delightful soup, you’ll want to ensure any leftovers are kept perfectly to enjoy again! Proper storage means you can savor the goodness of this Hearty Vegan High Protein Soup with Red Lentils & Kale for days.

Fridge Storage

Once cooled completely, transfer your Vegan High Protein Soup to an airtight container. It will keep wonderfully in the refrigerator for up to 3-4 days. I always find the flavors deepen overnight, making it even more delicious the next day!

Freezer Tips

This soup freezes beautifully! Allow it to cool entirely, then portion it into freezer-safe containers or bags. It will stay fresh in the freezer for up to 3 months. When you’re ready to enjoy, simply thaw overnight in the fridge and gently reheat on the stovetop. My personal tip for reheating is to add a splash of fresh vegetable broth or water if it’s thickened too much, bringing it back to that perfect consistency.

Nutritional Benefits

This Vegan High Protein Soup is truly a powerhouse of goodness, offering a wonderful blend of nourishment and flavor. Packed with plant-based protein from the red lentils, chickpeas, and tofu, it’s a treat that’s both satisfying and rich in fiber, vitamins, and minerals. It perfectly embodies my belief that indulgent flavors can come from simple, wholesome ingredients, making every bowl a hearty and nourishing experience.

FAQs

Can I make this soup ahead of time?

Absolutely! This Vegan High Protein Soup is wonderful for meal prepping. The flavors actually deepen overnight, making it even more delicious the next day. Simply store it in an airtight container in the refrigerator.

What if I don’t have all the spices listed?

While the blend of oregano, basil, and thyme creates a classic flavor, feel free to use a pre-mixed Italian seasoning blend if you’re short on individual spices. Your Vegan High Protein Soup will still be delightful.

Can I add other vegetables?

Yes, this soup is very adaptable! Feel free to add diced zucchini, green beans, or even bell peppers during the simmering stage. Just be sure to allow enough time for them to cook through in your Hearty Vegan High Protein Soup.

How can I make it spicier?

For an extra kick, increase the red pepper flakes to your liking, or add a dash of cayenne pepper. A few drops of your favorite hot sauce stirred in at the end can also add a lovely warmth to this Vegan High Protein Soup.

Conclusion

Creating this Hearty Vegan High Protein Soup with Red Lentils & Kale brings such immense joy, not just in the cooking, but in sharing a truly nourishing and comforting meal with those you love. It’s a testament to how simple, wholesome ingredients, when prepared with a little care and patience, can become a magical centerpiece that gathers everyone around the table. I truly hope you’ll try this recipe and experience the warmth and happiness that comes from making sweet (or in this case, savory!) memories in your own kitchen. Happy cooking, my dear friends!