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A close-up shot of a hearty lentil soup in a rustic wooden bowl, filled with spinach, potatoes, and chickpeas.

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.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
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.