27 High Protein Vegetarian Soup Recipes for Cozy Dinners

This cozy season has me craving warm bowls that hug you from the first spoonful. I keep reaching for soups that fill more than the stomach, meals that feel right after a long day. Here is why I made this post: I want you to have easy, protein-rich meals you can actually make. 27 high protein vegetarian soup recipes that are simple, comforting, and perfect for cozy dinners.

Who it’s for: If you love plant-based meals, cook for a busy family, or want meatless nights that still fill you up, this one’s for you. You want meals that are friendly to your wallet, your schedule, and your cravings. You want warmth you can feel in your bones after a chilly day. This collection helps you do that with confidence.

What you’ll get: I pulled together recipes that rely on beans, lentils, quinoa, and tofu to give you real protein. They range from creamy lentil soups to bold chickpea and tomato bowls, all designed to be made in one pot and easy to prep ahead. You’ll find tips for batch cooking, freezing, and turning leftovers into quick lunches.

Flavor and texture are central. These soups stay comforting without being fussy. You get smooth, creamy bites, bright spices, and just enough bite from veggies to keep things interesting. Each recipe uses pantry staples, so you can cook with what you already have and feel good about your choices.

How to use this guide: Start with a plan, pick a soup for tonight, and batch a big pot to last several evenings. Boost protein by adding a dollop of yogurt, a handful of seeds, or chunks of tofu. These soups reheat well, travel nicely, and make weeknights easier without sacrificing flavor.

Ready to cook? Grab a spoon and dive in. Cozy dinners, served hot, are waiting to warm your home and power your evenings with real plant-based protein.

1. Hearty Lentil Stew

If you want a warm, protein-packed dinner, this lentil stew fits the bill.

Lentils give plant protein and fiber to help you feel full.

Flavor comes from cumin, onion, carrot, and celery, with a bright lemon lift.

This is a high-protein vegetarian soup you can make in one pot; here is why: quick to prep, affordable, and easy to store as leftovers.

Ingredients:

– 1 cup dried lentils, green or brown

– 1 onion, chopped

– 2 carrots, diced

– 2 celery stalks, diced

– 4 cups vegetable broth

– 1 tsp ground cumin

– Salt and pepper to taste

– Fresh parsley for garnish

– Optional: splash of lemon juice

Instructions:

1. Rinse lentils under cold water and drain.

2. In a large pot, sauté onion, carrot, and celery in a bit of oil or water until soft.

3. Add cumin, salt, and pepper; stir for about 1 minute.

4. Pour in vegetable broth and the lentils.

5. Bring to a boil, then reduce heat; simmer 30 minutes until lentils are tender.

6. Taste and adjust seasoning; serve hot with parsley and a squeeze of lemon if you like.

Nutrition information: 18g protein, 15g fiber, 300 calories per serving.

2. Creamy Chickpea Soup

Looking for a cozy, protein-packed soup you can make fast? This Creamy Chickpea Soup fits the bill. It blends chickpeas with coconut milk and warm spices for a silky, comforting texture. It also keeps flavors simple and friendly for weeknight dinners you can batch.

Ingredients

– 2 cans chickpeas, drained

– 1 can coconut milk

– 1 onion, chopped

– 2 garlic cloves, minced

– 1 tsp turmeric

– 1 tsp cumin

– Salt and pepper to taste

– Fresh cilantro for garnish

Instructions

1. In a large pot, heat a splash of oil. Add onion and garlic; sauté until soft.

2. Stir in chickpeas, coconut milk, turmeric, and cumin. Season with salt and pepper.

3. Simmer 12–15 minutes so the flavors blend.

4. Use an immersion blender to blend until smooth. Leave a few chickpeas whole for texture if you like.

5. Ladle into bowls and garnish with cilantro.

Notes: If you want a thinner soup, add a splash of vegetable broth. This soup pairs nicely with a light salad.

3. Spinach and Quinoa Soup

Looking for a cozy soup that fuels you? This Spinach and Quinoa Soup packs protein from quinoa and iron from spinach. It works as a post-workout meal for you or a simple weeknight dinner. A touch of lemon brightens the bowl, and thyme gives you a gentle, comforting aroma. Each serving runs about 280 calories, with 16 g protein and 10 g fiber.

Ingredients

– 1 cup quinoa

– 4 cups vegetable broth

– 2 cups fresh spinach

– 1 onion, diced

– 1 garlic clove, minced

– 1 tsp thyme

– Salt and pepper to taste

– 1 tablespoon lemon juice (optional)

Instructions

1. Rinse quinoa and drain well.

2. In a large pot, sauté onion and garlic until soft.

3. Stir in quinoa, vegetable broth, and thyme; bring to a boil.

4. Reduce heat and simmer about 20 minutes.

5. Add spinach and cook until it wilts.

6. Season with salt and pepper; stir in lemon juice if using. Serve hot.

Fuel your active lifestyle with Spinach and Quinoa Soup! Packed with 16g of protein and a burst of flavor, it’s the perfect post-workout meal or cozy weeknight dinner. Nourish your body, one bowl at a time!

4. Black Bean and Sweet Potato Soup

If you want a cozy, protein-rich vegetarian dinner, this Black Bean and Sweet Potato Soup fits the bill. The mix of beans and sweet potato keeps you full and gives steady energy. It uses pantry items and cooks in about 40 minutes. Here is why it helps on busy nights and you can tweak the heat.

Ingredients

– 2 cans black beans, drained

– 2 sweet potatoes, peeled and diced

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 tsp cumin

– Salt and pepper to taste

– Avocado for topping

– Optional: jalapeños for heat

Steps

1. In a pot, sauté onion and garlic until translucent.

2. Add diced sweet potatoes and black beans; stir for 2 minutes.

3. Pour in vegetable broth and cumin; bring to a boil.

4. Reduce heat and simmer about 20 minutes until potatoes are tender.

5. Blend half the soup with an immersion blender until creamy, then stir the mash back in.

6. Season with salt and pepper. Serve topped with avocado. If you like heat, add sliced jalapeños. Pair with crusty bread.

Leftovers store well in the fridge for up to 3 days, and the soup freezes nicely for longer.

5. Tomato and Basil Protein Soup

You want a warm, filling dinner that stays vegetarian and gives you real protein. Tomatoes bring bright flavor and vitamin C, while basil adds a clean, fresh finish. Lentils boost protein so you feel full without meat. Here is why it works for busy nights.

This tomato and basil protein soup is easy to make and cozy to sip. It pairs well with simple sides and stays light enough for weeknights. You’ll get a comforting bowl that fuels your body without heaviness. Keep reading to get the full, ready-to-m plate recipe you can cook tonight.

Ingredients

– 4 cups fresh tomatoes, chopped

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 cup cooked lentils

– Fresh basil for garnish

– Salt and pepper to taste

Instructions

1. In a pot, sauté onion and garlic until fragrant.

2. Add chopped tomatoes and cook until they break down.

3. Pour in the vegetable broth and lentils, and bring to a boil.

4. Simmer for 20 minutes.

5. Blend until smooth, then season with salt and pepper.

6. Serve hot, garnished with fresh basil.

Flavor tips

– For extra depth, splash in a teaspoon of balsamic vinegar at the end.

– Pair with a gooey grilled cheese for a classic combo.

Warm up with a bowl of Tomato and Basil Protein Soup – packed with plant-based protein that fuels your active lifestyle while keeping dinner light and cozy. Who says vegetarian can’t be hearty?

6. Curried Vegetable Lentil Soup

You want a warm, protein-packed soup for cozy dinners. This Curried Vegetable Lentil Soup brings a gentle curry heat with hearty lentils and bright vegetables. It cooks fast and fills you up without meat. Here is why it helps you eat well on a busy night.

Ingredients

– 1 cup dried lentils

– 1 onion, chopped

– 2 carrots, diced

– 1 zucchini, diced

– 4 cups vegetable broth

– 2 tablespoons curry powder

– Salt and pepper to taste

– Fresh cilantro for garnish

Instructions

1. In a pot, sauté onion, carrots, and zucchini until tender.

2. Stir in curry powder and cook for 1 minute to bloom the spice.

3. Add lentils and vegetable broth.

4. Simmer about 25 minutes, until lentils are soft.

5. Serve hot with cilantro.

– Adjust the spice level by adding more or less curry powder to suit your taste.

– For a heartier meal, pair with warm naan or rice.

– If you want a brighter finish, squeeze a bit of lemon over the soup before serving.

7. Mediterranean Chickpea and Spinach Soup

Crave a cozy, high-protein vegetarian soup? This Mediterranean Chickpea and Spinach Soup fits the bill. It offers protein and iron without meat. You get bright flavors from garlic, oregano, and olive oil, with the creamy bite of chickpeas.

Ingredients

– 2 cans chickpeas, drained and rinsed

– 2 cups fresh spinach

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 teaspoon dried oregano

– Salt and pepper to taste

– 1 tablespoon olive oil (optional for sauté)

Instructions

1) In a pot, heat the olive oil over medium heat. Add the onion and cook until soft, about 5 minutes.

2) Add the garlic and cook for 30 seconds.

3) Stir in chickpeas, spinach, broth, and oregano.

4) Bring to a gentle simmer and cook 15 to 20 minutes.

5) Season with salt and pepper to taste. Serve hot, with warm pita or crusty bread.

This soup stores well and makes great leftovers for busy days. It also scales up nicely for meal prep.

8. Moroccan Spiced Vegetable Soup

You need a soup that fills you up and fits busy nights. This Moroccan spiced vegetable soup delivers warmth, nutrition, and a comforting bite. The cumin, cinnamon, and paprika bring depth with gentle heat. It stays simple, uses pantry staples, and adapts to what you have.

Recipe details

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories per serving: 300

– Protein: 10g, Fiber: 15g

Ingredients

– 2 cups mixed vegetables (carrots, zucchini, bell peppers)

– 1 onion, chopped

– 2 cloves garlic, minced

– 4 cups vegetable broth

– 2 tsp ground cumin

– 1 tsp ground cinnamon

– 1 tsp paprika

– 1 tbsp olive oil (optional)

– Salt and pepper to taste

Instructions

1. Heat the oil in a pot if you use it, then cook onion and garlic until soft and fragrant.

2. Stir in vegetables and spices; cook 3-5 minutes so the spices bloom.

3. Add broth; bring to a simmer and cook 20 minutes until vegetables are tender.

4. Taste and season with salt and pepper. For a smoother texture, blend a cup and stir back in.

5. Serve hot. For a heartier meal, top with couscous or quinoa.

Tips

– To boost protein, add canned chickpeas after blending.

– A squeeze of lemon and chopped cilantro brighten the dish.

9. Pea and Mint Protein Soup

You want a high protein soup that still tastes fresh. Pea and mint give a bright, light flavor that wakes your taste buds. This soup cooks in under 30 minutes, a great fit for busy weeknights and quick meals. It packs a protein punch without heavy cream, so you feel full but light.

Here is the complete recipe you can cook tonight.

Overview

Servings: 4 • Prep: 10 minutes • Cook: 20 minutes • Total: 30 minutes • Calories: 250 per serving

Nutrition

Protein: 12 g • Fiber: 8 g

Ingredients

– 4 cups peas (fresh or frozen)

– 1 onion, chopped

– 2 cups vegetable broth

– 1/4 cup fresh mint leaves

– Salt and pepper to taste

– Optional: 1/4 cup Greek yogurt for creaminess

Instructions

1. Sauté onion in a large pot until translucent, about 5 minutes.

2. Add peas and vegetable broth; bring to a gentle boil.

3. Reduce heat and simmer for 15 minutes, until the peas are tender.

4. Remove from heat and blend with mint until silky smooth.

5. Return to the stove, season with salt and pepper to taste.

6. Serve warm with extra mint. If you like extra creaminess, swirl in Greek yogurt. You can also chill it to enjoy a refreshing cold version.

10. Spicy Tomato and Black Bean Soup

Looking for a cozy, high protein dinner that is simple to make? This spicy tomato and black bean soup fits the bill. Tomatoes and black beans give you protein and fiber without weighing you down. It tastes bright and warming, with a friendly kick that makes leftovers feel new.

Ingredients

– 1 can black beans (15 oz), drained

– 4 cups diced tomatoes, canned or fresh

– 1 onion, chopped

– 2 garlic cloves, minced

– 2 cups vegetable broth

– 1 tsp chili powder

– Salt and pepper to taste

– Fresh cilantro for garnish

– Optional: avocado slices for topping

Instructions

1. In a pot, sauté onion and garlic until soft and fragrant.

2. Stir in tomatoes, black beans, chili powder, and broth.

3. Bring to a boil, then simmer gently for 20 minutes to blend flavors.

4. Use an immersion blender to smooth if you want a creamy texture.

5. Ladle into bowls, garnish with cilantro and avocado if you like.

Nutrition at a glance: about 310 calories per serving, with around 15 g protein and 10 g fiber per serving.

Tips and variations:

– For a thicker soup, mash about half the beans before blending.

– Add a squeeze of lime and a pinch of cumin for extra brightness.

– This vegetarian soup stores well for easy weeknight lunches.

11. Creamy Butternut Squash Soup

You want a warm, filling soup that fits a cozy night in. This creamy butternut squash soup is that dish. It uses naturally sweet squash and simple spices to make a high protein vegetarian meal. It tastes like fall and helps you feel full without meat.

Here is the complete recipe you can follow tonight.

Ingredients

– 1 large butternut squash, peeled, seeded, and cubed

– 1 tablespoon olive oil

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1/2 cup coconut milk

– 1/2 teaspoon ground cumin

– 1/2 teaspoon paprika

– Salt and pepper to taste

– Optional toppings: roasted pumpkin seeds

Instructions

1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until soft.

2. Add squash, cumin, paprika, and a pinch of salt. Stir for 1 minute to wake the spices.

3. Pour in broth; bring to a boil. Reduce heat and simmer about 20 minutes until squash is tender.

4. Blend the soup until smooth. Return to pot and stir in coconut milk. Season with more salt and pepper if needed.

5. Serve with roasted pumpkin seeds on top. Leftovers freeze well for quick meals later.

12. Coconut Curry Vegetable Soup

You want a cozy bowl that keeps you full. This Coconut Curry Vegetable Soup blends creamy coconut milk with bright curry in one pot. It serves four and fits a busy schedule. It cooks in about 40 minutes, giving you a warm dinner and easy leftovers.

This soup is easy to make. It uses everyday veggies and a simple curry note to boost flavor. You get protein and fiber from the ingredients, making it feel hearty and healthy.

Nutrition at a glance: 12 g protein, 9 g fiber, about 350 calories per serving.

Ingredients

– 1 can coconut milk

– 2 cups mixed vegetables (bell peppers, broccoli, carrots)

– 1 onion, chopped

– 2 garlic cloves, minced

– 2 tbsp red curry paste

– 4 cups vegetable broth

– Salt to taste

– Optional: cooked rice or quinoa for serving

– Optional: fresh lime or cilantro for garnish

Steps

1) Sauté onion and garlic until soft.

2) Add vegetables and curry paste; cook until fragrant.

3) Pour in coconut milk and broth; stir to combine.

4) Bring to a simmer and cook about 20 minutes until vegetables are tender.

5) Season with salt and taste. Adjust heat with more curry paste if you like.

6) Serve over rice or quinoa, and top with a squeeze of lime if you want.

Tips for making it your own:

– Use whatever vegetables you have on hand.

– Add a splash of lime juice at the end for brightness.

– Turn it into a heartier meal by adding chickpeas or tofu.

13. Zucchini and Corn Chowder

Looking for a quick, high protein vegetarian soup for a cozy summer dinner? This zucchini and corn chowder fits. It blends crisp zucchini with sweet corn for a fresh, satisfying bowl. You can enjoy it warm or chilled, and it’s dairy-free thanks to almond milk.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 280 per serving

Nutrition Information: 10g protein, 7g fiber, 280 calories.

Ingredients

– 2 zucchinis, diced

– 2 cups corn (fresh or frozen)

– 1 onion, chopped

– 2 cups vegetable broth

– 1 cup almond milk

– Pinch of salt and pepper to taste

– Optional: fresh cilantro for garnish

Instructions

1) In a pot, sauté onions until soft.

2) Add zucchini and corn, cooking for 5 minutes.

3) Pour in broth and almond milk, then simmer for 15 minutes.

4) Blend to your desired texture, then season with salt and pepper.

5) Serve warm, or chill for a refreshing cold chowder. Top with cilantro if you like.

Tip: This chowder keeps well in the fridge and makes great leftovers for lunch.

14. Thai Coconut Noodle Soup

You want a cozy, protein-packed soup that fits a vegetarian plan. This Thai coconut noodle soup blends creamy coconut with noodles and crisp vegetables. It feels warm and comforting, yet it stays bright and satisfying. Here is why this dish works for you: fast on weeknights, easy to customize, and full of balanced flavors.

Ingredients

– 1 can coconut milk

– 2 cups vegetable broth

– 1 cup noodles (rice or whole grain)

– 2 cups mixed vegetables (carrots, bell peppers, snap peas)

– 1 tablespoon soy sauce

– Fresh lime for garnish

– Optional: 1 cup cubed firm tofu

Instructions

1. In a pot, simmer coconut milk, broth, and soy sauce over medium heat.

2. Add noodles and vegetables; cook 6 to 8 minutes until tender.

3. Stir in lime juice, taste, and serve hot.

Notes

– For extra protein, add tofu or edamame.

– Adjust heat with chili paste or fresh chiles.

– Garnish with lime wedges and herbs.

Nutrition: 15g protein, 8g fiber, 360 calories per serving; makes 4 servings.

15. Mushroom and Wild Rice Soup

Feeling the chill and craving a high protein vegetarian soup? You need a dish that warms the body and stays simple. This Mushroom and Wild Rice Soup fits a cozy night and keeps your protein up. It tastes earthy and hearty, yet it is quick to pull together.

Complete Recipe

Ingredients

– 2 cups mushrooms, sliced

– 1 cup wild rice

– 1 onion, chopped

– 4 cups vegetable broth

– 2 cups water

– 1 tsp thyme

– Salt and pepper to taste

Details

– Servings: 4

– Prep time: 15 minutes

– Cook time: 30 minutes

– Total time: 45 minutes

– Calories: 320 per serving

– Protein: 14 g, Fiber: 7 g per serving

Instructions

1. In a pot, sauté onions and mushrooms until soft.

2. Add wild rice, broth, and water, then bring to a boil.

3. Reduce heat and simmer until rice is tender.

4. Season with thyme, salt, and pepper before serving.

Tips

– Use a mix of mushrooms for more flavor.

– This soup is comforting with a warm baguette.

16. Sweet Potato and Kale Soup

Looking for a high protein vegetarian soup that warms you up? This Sweet Potato and Kale Soup is a cozy choice for busy weeknights. The orange sweetness from the potatoes joins the green crunch of kale. It fills you up without weighing you down. Here is why it fits your dinner plan.

Here are quick tweaks to fit your taste.

– For extra protein, stir in chickpeas or white beans after you add the kale.

– For a thicker texture, blend half the sweet potatoes with a splash of broth, then stir back in.

Complete recipe

Servings: 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Calories: 290 per serving

Nutrition Information: 9 g protein, 8 g fiber per serving

Ingredients:

– 2 medium sweet potatoes, peeled and cubed

– 2 cups kale, chopped

– 1 onion, chopped

– 4 cups vegetable broth

– 1 tsp garlic powder

– Salt and pepper to taste

– Optional: pinch of red pepper flakes for heat

Instructions:

1. In a pot, sauté onions until translucent.

2. Add sweet potatoes and broth; bring to a boil.

3. Simmer until sweet potatoes are tender, about 20 minutes.

4. Stir in kale and season with garlic powder, salt, and pepper.

5. If you like heat, add red pepper flakes; simmer 2 minutes more.

6. Serve warm, with a slice of whole-grain bread if you like.

When the chill sets in, cozy up with a bowl of Sweet Potato and Kale Soup! Packed with high protein vegetarian goodness, it’s a warming hug in a bowl that fuels your active lifestyle.

17. Carrot and Ginger Soup

You want a warm, protein-packed soup that fits a busy night. This carrot and ginger soup does just that. It blends sweet carrot flavor with a bright kick from ginger. It is vegan and full of vitamins A and C to help your immune system. Ready in about 35 minutes, it serves four and clocks in at 240 calories per bowl.

Here is why it works for you: the carrots give sweetness you can taste, while the ginger adds a gentle bite. The soup is easy to make in one pot, and you can adjust salt to your taste. It also lasts well in the fridge for up to 4 days.

Nutrition at a glance: Servings 4, Prep 10 min, Cook 25 min, Total 35 min, 240 calories per serving. Protein 6 g, Fiber 9 g.

Ingredients

– 4 cups carrots, diced

– 1 onion, chopped

– 2 inches fresh ginger, minced

– 4 cups vegetable broth

– Salt and pepper to taste

– Optional: a squeeze of lime for brightness

Instructions

1) In a pot, sauté onions and ginger until soft.

2) Add carrots and broth, bring to a boil.

3) Reduce heat and simmer until carrots are tender, about 20 minutes.

4) Blend until smooth and season with salt and pepper.

5) Serve hot. Add a squeeze of lime for extra brightness if you like.

18. Vegetable and Barley Soup

This veggie and barley soup is a cozy, satisfying dinner. Barley gives a chewy bite and adds protein, so you stay full longer. This high-protein vegetarian soup helps you power through the evening. The colors brighten the plate, and the aroma fills your kitchen as it simmers.

Complete ingredients list

– 1 cup barley

– 2 carrots, diced

– 1 onion, chopped

– 1 zucchini, diced

– 4 cups vegetable broth

– Salt and pepper to taste

– Optional: a pinch of dried thyme or chopped parsley

Step-by-step directions

– Rinse the barley and set it aside.

– In a large pot, sauté the onion and carrots until they soften.

– Stir in barley, zucchini, and vegetable broth. Bring to a boil.

– Lower the heat and simmer about 30 minutes, or until the barley is tender.

– Season with salt and pepper. If you like, add thyme or parsley.

Tips

– This soup freezes well. Reheat gently.

– You can swap in other colorful vegetables if you have them.

– To boost flavor, add a few fresh herbs at the end or a splash of lemon juice for brightness.

Warm your soul with a bowl of high protein vegetarian soup! This vegetable and barley delight not only satisfies your taste buds, but it also fuels your active lifestyle. Comfort food doesn’t have to be heavy – let every spoonful nourish you!

19. Roasted Pepper and Tomato Soup

You’re after a cozy, protein-packed vegetarian soup that actually fills you up. This roasted pepper and tomato soup brings depth and brightness to every bite. Roasting turns the peppers sweet and smoky, while tomatoes add body and tang. You can make it in about 50 minutes, and it stores well for leftovers. It works as a simple weeknight meal or a base for bigger dinners. If you want more protein, you can add a boost like white beans, but the soup still tastes good on its own.

Here is the recipe you can make tonight.

Ingredients

– 4 red bell peppers, roasted and peeled

– 4 cups diced tomatoes

– 1 onion, chopped

– 4 cups vegetable broth

– 1 tablespoon olive oil

– Salt and pepper to taste

– Optional protein boost: 1/2 cup white beans or chickpeas, rinsed and drained

Instructions

1. Heat olive oil in a large pot. Add the onion and cook until soft, 5 minutes.

2. Stir in the tomatoes and roasted peppers. Cook 5 more minutes to blend flavors.

3. Add the vegetable broth. If using beans, add them now.

4. Bring to a simmer and cook about 20 minutes.

5. Use a blender or immersion blender to puree the soup until smooth.

6. Return to heat, taste, and adjust salt and pepper.

7. Serve warm. If you like, top with fresh basil.

Next steps: Pair with a grilled cheese sandwich for a complete, comforting meal.

20. Celery and Potato Soup

You want a cozy, high-protein vegetarian soup that comes together fast, using simple ingredients you already have.

This Celery and Potato Soup gives creaminess from simple ingredients and a gentle celery note that melts nicely in your bowl.

It fits busy weeknights and keeps you full without loud kitchen work, so you can rest easy after dinner.

You can top it with a few greens or swap in a smoother blend for a lighter texture or a thicker bite.

This protein packed soup serves 4 and has about 290 calories per serving.

Ingredients

– 4 cups celery, diced

– 2 potatoes, peeled and diced

– 1 onion, chopped

– 4 cups vegetable broth

– Salt and pepper to taste

Instructions

1. In a pot, sauté onion until soft.

2. Add celery, potatoes, and broth; bring to a boil.

3. Reduce heat and simmer until potatoes are tender, about 30 minutes.

4. Purée until creamy, then season with salt and pepper.

5. Serve warm or chill for a cold version.

– Garnish with chives for a fresh touch.

– This soup can be served hot or cold.

Tips

– For extra protein, stir in lentils or white beans.

– To boost creaminess, add a splash of olive oil or cashew cream.

– If you want a lighter version, skip the toppings.

21. Pumpkin and Sage Soup

Want a cozy, protein rich soup you can make on a weeknight? This Pumpkin and Sage Soup brings fall flavor to your table with simple steps. Smooth pumpkin adds gentle sweetness and body, while sage drops in a warm, earthy aroma. You get about 280 calories, 9 g protein, and 7 g fiber per serving, so you fill up without meat.

Ingredients

– 2 cups pumpkin puree

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 tsp dried sage

– Salt and pepper to taste

Instructions

1. Heat a pot over medium heat. Add onion and garlic and cook until soft.

2. Stir in pumpkin puree and broth; bring to a gentle simmer.

3. Add sage, salt, and pepper. Let the flavors blend for 5 to 10 minutes.

4. Blend the soup until smooth with an immersion blender, or carefully puree in batches.

5. Taste and adjust seasoning. Serve warm.

Top with roasted pumpkin seeds for crunch.

Nutrition per serving: about 280 calories, 9 g protein, 7 g fiber.

22. White Bean and Kale Soup

If you want a quick, protein packed vegetarian dinner, this white bean and kale soup helps you get there. White beans give you solid protein, and kale adds a bunch of vitamins. The flavor is simple but bright, thanks to onion and thyme. It heats up fast and makes enough for leftovers.

Here is the complete white bean and kale soup recipe you can cook tonight. Next steps are straightforward and tasty.

– Ingredients

– 2 cans white beans (15 oz each), drained and rinsed

– 2 cups kale, chopped

– 1 medium onion, diced

– 1 clove garlic, minced

– 4 cups vegetable broth

– 1 teaspoon dried thyme

– 1 tablespoon olive oil

– Salt and pepper to taste

– Optional: lemon wedge for finishing

– Nutrition

– Per serving: 16 g protein, 10 g fiber, about 310 calories

– Steps

1. Heat olive oil in a pot over medium heat.

2. Add onion; cook until soft, 4 to 5 minutes.

3. Stir in garlic for about 30 seconds.

4. Add beans, kale, broth and thyme.

5. Bring to a simmer and cook 20 minutes.

6. Season with salt and pepper, then finish with a squeeze of lemon if you like.

– Tips

– Freeze leftovers in meal sized portions for busy days.

– Serve with crusty bread or a light salad to round out the meal.

23. Cauliflower and Chickpea Soup

Craving a warm, protein rich vegetarian soup that fits a busy night? This cauliflower and chickpea soup delivers. Cauliflower keeps it light while chickpeas add protein. The result is a creamy bowl that satisfies without weighing you down.

Recipe details

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 25 minutes

– Total Time: 35 minutes

– Calories: 290 per serving

Nutrition: 11g protein, 9g fiber, 290 calories.

Ingredients

– 1 head cauliflower, chopped

– 2 cans chickpeas, drained and rinsed

– 1 onion, chopped

– 4 cups vegetable broth

– 1 tsp ground cumin

– Salt and pepper to taste

Instructions

1. In a pot, sauté onions until soft and fragrant.

2. Add cauliflower and chickpeas; cook for a few minutes to mingle the flavors.

3. Pour in vegetable broth and cumin; simmer about 20 minutes until the cauliflower is tender.

4. Blend the soup until smooth, then season with salt and pepper.

5. Serve warm and adjust thickness with a splash of broth if needed.

– This soup shines with a sprinkle of toasted nuts.

– A drizzle of olive oil adds a gentle richness.

24. Lentil and Vegetable Chowder

Want a cozy, protein-rich soup you can make after a long day? This lentil and vegetable chowder brings warmth with simple ingredients. Lentils give you plant protein and fiber, so you stay full longer. It cooks in one pot. It freezes well, and you can add a little cheese on top for extra comfort.

Here are the complete recipe details.

Ingredients

– 1 cup lentils

– 1 carrot, diced

– 1 potato, diced

– 1 onion, chopped

– 4 cups vegetable broth

– 1 tsp thyme

– Salt and pepper to taste

Instructions

1. In a large pot, heat a splash of oil. Sauté onion, carrot, and potato until soft.

2. Add lentils, broth, and thyme; bring to a boil.

3. Reduce heat and simmer about 30 minutes until lentils are tender.

4. Season with salt and pepper. Serve, and top with a bit of cheese if you like.

Notes:

– Perfect for freezing in individual portions.

– This chowder tastes great with a sprinkle of cheese on top.

25. Vegetable and Chickpea Tagine Soup

Craving a warm, protein packed soup that fits a vegetarian dinner? This vegetable and chickpea tagine soup blends carrots, zucchini, and eggplant with chickpeas for a Moroccan kiss. The spices bring cozy heat, while onions and broth create a soothing base, with about 350 calories and 14 grams of protein per bowl. It comes together fast and fills the kitchen with inviting aroma.

Ingredients

– 2 cups mixed vegetables (carrots, zucchini, eggplant), chopped bite-size

– 1 can chickpeas, drained and rinsed

– 1 onion, chopped

– 4 cups vegetable broth, low-sodium

– 2 tsp ground cumin

– 1 tsp ground cinnamon

– Salt and pepper to taste

– Optional garnish: fresh parsley or cilantro to brighten the finish

Instructions

1. In a pot, sauté onions until soft and fragrant.

2. Add vegetables, chickpeas, and spices, then stir to coat everything.

3. Pour in broth and simmer until vegetables are tender, about 25 minutes.

4. Taste and season with salt and pepper before serving.

– Serve with couscous or crusty bread for a hearty meal.

– Garnish with fresh herbs for extra aroma.

– Tip: Leftovers freeze well for up to 1 month.

26. Green Goddess Soup

You want a dinner that fills you up without weighing you down. Green Goddess Soup fits that need. It bursts with greens and bright flavor, and it cooks fast.

Here is why it works for you. The greens bring protein and fiber, while peas boost fullness. A quick blend makes the soup creamy without heavy cream. You can add a dollop of Greek yogurt for extra richness, or skip it for a vegan version.

Ready to cook? Here is the full recipe so you can make it tonight.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 250 per serving

– Nutrition: 9g protein, 7g fiber

Ingredients

– 2 cups spinach

– 2 cups kale

– 1 cup peas

– 1 onion, chopped

– 4 cups vegetable broth

– Salt and pepper to taste

– Optional: 1/2 cup Greek yogurt for serving or to swirl in

Instructions

1. Sauté onion until soft.

2. Add greens and vegetable broth, bring to a boil.

3. Simmer until greens are tender.

4. Blend until smooth.

5. Season with salt and pepper and serve warm. If using yogurt, swirl it in at the end.

Optional serving tip: a cold version works too. For a brighter finish, squeeze a bit of lemon.

Enjoy it with crusty bread for a cozy finish.

27. Protein-packed Minestrone Soup

You want a filling dinner that moves from stove to bowl fast. This protein-packed Minestrone is built for that. It blends cannellini beans, whole grain pasta, and veggies into a warm, hearty soup. It serves four and sticks with you after a busy day.

Here is why it helps you stay full. You get about 15g of protein and 10g of fiber per serving, with 320 calories. It uses familiar ingredients you may already have on hand.

Complete recipe details after this short note so you can cook right away.

– Ingredients

– 1 can cannellini beans, drained

– 1 cup whole grain pasta

– 2 cups mixed vegetables (carrots, zucchini, spinach)

– 1 onion, chopped

– 4 cups vegetable broth

– 1 tsp Italian herbs

– Salt and pepper to taste

– Instructions

1. Sauté onion until soft.

2. Add vegetables, beans, and broth; bring to a boil.

3. Stir in pasta; simmer about 10 minutes until pasta is tender.

4. Stir in herbs, salt, and pepper.

– Tips

– Great to use leftover veggies.

– Finish with a sprinkle of Parmesan if you like.

Conclusion

These high protein vegetarian soup recipes are just what you need to warm your soul on chilly nights. Each bowl is packed with flavor, nutrition, and comfort, ensuring you feel good while enjoying your meals.

Experiment with these recipes to find your favorites, and don’t hesitate to make them your own by adding personal touches! Cozy dinners have never tasted so good!

Frequently Asked Questions

What makes a soup recipe high in protein?

A soup recipe is considered high in protein when it incorporates ingredients like legumes (such as lentils and chickpeas), quinoa, and various nuts or seeds. These ingredients not only provide protein but also add essential nutrients and fiber, making your soups hearty and satisfying. So, when you’re looking for high protein vegetarian soup recipes, keep an eye out for these powerhouse ingredients!

Are these soups suitable for athletes and active lifestyles?

Absolutely! The high protein vegetarian soup recipes listed in the article are perfect for athletes and anyone leading an active lifestyle. They provide the necessary protein to aid muscle recovery and maintain energy levels. Plus, the combination of nutrients from vegetables and legumes ensures you get a well-rounded meal that fuels your body after a workout or long day!

Can I make these soups in advance and freeze them?

Yes! Many of these cozy dinner recipes can be made in advance and frozen for later enjoyment. Just make sure to cool the soups completely before transferring them to freezer-safe containers. Most soups will stay fresh for up to three months in the freezer. When you’re ready to enjoy, simply thaw and reheat for a quick, nutritious meal that’s packed with flavor and protein!

What are some easy ways to customize these vegetarian soup ideas?

Customization is key to keeping your meals exciting! You can easily modify the vegetarian soup ideas by adding your favorite vegetables, herbs, or spices. Don’t hesitate to experiment with different types of beans or grains to change the flavor profile and texture. You can also adjust the thickness of the soup by blending it or adding more broth, making it perfect for any occasion or personal taste!

How can I make these soups even healthier?

To boost the health factor of your soups, consider adding more leafy greens, such as spinach or kale, for added vitamins and minerals. You can also reduce sodium by using low-sodium broth and control fat content by opting for lighter creams or plant-based milk. Additionally, incorporating whole grains like barley or farro can enhance both the fiber content and the overall nutritional profile of your high protein vegetarian soup recipes!