Vegan Protein-Loaded Soup

Vegan Protein-Loaded Soup

A hearty lentil and chickpea soup simmered with vegetables for a filling, plant-based meal.

Total 55 min Makes 6 servings Calories 285/serving

Dietary

Vegan, Vegetarian, Pescatarian, Wheat free, Dairy free, Nut free, Halal, Kosher

Allergens

Soy

This soup combines red lentils, chickpeas, and edamame in a cumin-spiced tomato broth for a thick, satisfying texture. Simmering the legumes together builds a deep, savory base without any meat or dairy. It works well as a weeknight dinner or make-ahead lunch that reheats easily.

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground turmeric
  • 1 cup dried red lentils, rinsed
  • 1 can chickpeas, drained and rinsed
  • 1 can diced tomatoes
  • 6 cups vegetable broth
  • 1 cup shelled edamame, frozen
  • 2 cups chopped kale
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons chopped fresh parsley, for garnish

Method

  1. Heat the olive oil in a 6-quart saucepan over medium heat. Add the onion, carrots, and celery, and cook until softened, about 6 minutes.

  2. Stir in the garlic, cumin, smoked paprika, and turmeric, and cook until fragrant, about 1 minute.

  3. Add the lentils, chickpeas, diced tomatoes, and vegetable broth. Stir to combine and bring to a boil.

  4. Reduce heat to low, cover, and simmer until the lentils are tender, about 25 minutes, stirring occasionally.

  5. Stir in the edamame and kale, and simmer uncovered until the kale wilts and the edamame is heated through, about 5 minutes.

  6. Stir in the lemon juice, salt, and black pepper, and adjust seasoning to taste.

  7. Ladle the soup into bowls and garnish with chopped parsley before serving.

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★ 3.8 (1)

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    Vegan Protein-Loaded Soup

    This soup combines red lentils, chickpeas, and edamame in a cumin-spiced tomato broth for a thick, satisfying texture. Simmering the legumes together builds a deep, savory base without any meat or dairy. It works well as a weeknight dinner or make-ahead lunch that reheats easily.

    55 min 6 servings 285 cal

    Ingredients

    • 2 tablespoons olive oil
    • 1 yellow onion, diced
    • 2 carrots, diced
    • 2 celery stalks, diced
    • 4 cloves garlic, minced
    • 2 teaspoons ground cumin
    • 1 teaspoon smoked paprika
    • 1/2 teaspoon ground turmeric
    • 1 cup dried red lentils, rinsed
    • 1 can chickpeas, drained and rinsed
    • 1 can diced tomatoes
    • 6 cups vegetable broth
    • 1 cup shelled edamame, frozen
    • 2 cups chopped kale
    • 1 tablespoon lemon juice
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 2 tablespoons chopped fresh parsley, for garnish

    Method

    1. 1

      Heat the olive oil in a 6-quart saucepan over medium heat. Add the onion, carrots, and celery, and cook until softened, about 6 minutes.

    2. 2

      Stir in the garlic, cumin, smoked paprika, and turmeric, and cook until fragrant, about 1 minute.

    3. 3

      Add the lentils, chickpeas, diced tomatoes, and vegetable broth. Stir to combine and bring to a boil.

    4. 4

      Reduce heat to low, cover, and simmer until the lentils are tender, about 25 minutes, stirring occasionally.

    5. 5

      Stir in the edamame and kale, and simmer uncovered until the kale wilts and the edamame is heated through, about 5 minutes.

    6. 6

      Stir in the lemon juice, salt, and black pepper, and adjust seasoning to taste.

    7. 7

      Ladle the soup into bowls and garnish with chopped parsley before serving.