10 High-Protein Vegetarian Soup Recipes (Soy-Free)

A hearty and flavorful soup can be a complete and satisfying meal, and it doesn’t need meat to be high in protein. This article provides ten delicious and easy-to-make high-protein vegetarian soup recipes that are completely soy-free. These recipes utilize a variety of plant-based protein sources like lentils, beans, and quinoa to help you meet your nutritional goals.

Whether you are a vegetarian or just looking to incorporate more plant-based meals into your diet, these soups are a perfect choice. They are packed with flavor, nutrients, and of course, protein!

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1. Lentil Vegetable Soup

This classic soup is a nutritional powerhouse, packed with protein, fiber, and vitamins. It is easy to make and incredibly satisfying.

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	40 mins	4	~20g

Ingredients

• 1 cup brown or green lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 6 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1 tsp cumin
• 1 tsp smoked paprika

Instructions

1. In a large pot, sauté the onion, carrots, and celery until softened.
2. Add the lentils, vegetable broth, diced tomatoes, cumin, and smoked paprika. Bring to a boil.
3. Reduce heat, cover, and simmer for 30-35 minutes, or until the lentils are tender.

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2. White Bean and Kale Soup

This rustic and hearty soup is full of flavor and packed with protein from the white beans.

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	25 mins	4	~25g

Ingredients

• 2 (15 oz) cans cannellini beans, rinsed and drained
• 1 bunch of kale, stems removed and leaves chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 6 cups vegetable broth
• 1 tsp dried thyme
• Red pepper flakes to taste

Instructions

1. In a large pot, sauté the onion and garlic until fragrant.
2. Add the vegetable broth, cannellini beans, and thyme. Bring to a simmer.
3. Stir in the chopped kale and cook until wilted. Season with red pepper flakes, salt, and pepper.

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3. Chickpea and Sweet Potato Soup

This soup has a wonderful combination of sweet and savory flavors, and it is packed with plant-based protein and nutrients.

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	30 mins	4	~20g

Ingredients

• 2 (15 oz) cans chickpeas, rinsed and drained
• 2 sweet potatoes, peeled and diced
• 1 onion, chopped
• 1 inch ginger, grated
• 1 tsp turmeric
• 4 cups vegetable broth
• 1 can (13.5 oz) coconut milk

Instructions

1. In a large pot, sauté the onion and ginger until softened.
2. Add the sweet potatoes, chickpeas, turmeric, and vegetable broth. Bring to a boil, then simmer until the sweet potatoes are tender.
3. Stir in the coconut milk and heat through. For a creamier soup, you can blend a portion of it.

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4. Spicy Black Bean Soup

This soup is rich, flavorful, and has a nice spicy kick. It is a great way to warm up on a cold day.

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	20 mins	4	~25g

Ingredients

• 3 (15 oz) cans black beans, rinsed and drained
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tbsp chili powder
• 1 tsp cumin
• Toppings: avocado, cilantro, lime wedges

Instructions

1. In a large pot, sauté the onion, bell pepper, and garlic until softened.
2. Add the black beans, vegetable broth, chili powder, and cumin. Bring to a simmer.
3. Cook for 15 minutes. For a creamier texture, blend about half of the soup and then stir it back in.
4. Serve with your favorite toppings.

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5. Split Pea Soup

This classic soup is thick, hearty, and incredibly satisfying. It is a great source of plant-based protein and fiber.

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	1 hr	4	~20g

Ingredients

• 1 lb green split peas, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 8 cups vegetable broth
• 1 tsp dried thyme

Instructions

1. In a large pot, combine the split peas, onion, carrots, celery, and vegetable broth.
2. Bring to a boil, then reduce heat, cover, and simmer for about an hour, or until the split peas are very tender.
3. Stir in the thyme and season with salt and pepper to taste.

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6. Broccoli White Bean Soup

This creamy and delicious soup is packed with nutrients and protein. It is a great way to get your greens in!

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	20 mins	4	~15g

Ingredients

• 1 head of broccoli, chopped
• 1 (15 oz) can cannellini beans, rinsed and drained
• 1 onion, chopped
• 4 cups vegetable broth
• ½ cup nutritional yeast

Instructions

1. In a large pot, sauté the onion until softened.
2. Add the broccoli, cannellini beans, and vegetable broth. Bring to a boil and cook until the broccoli is tender.
3. Stir in the nutritional yeast. Use an immersion blender to blend the soup until it is smooth and creamy.

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7. Italian White Bean Soup

This soup is simple, rustic, and full of flavor. It is a perfect light yet satisfying meal.

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	20 mins	4	~20g

Ingredients

• 2 (15 oz) cans cannellini beans, rinsed and drained
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tsp Italian seasoning
• 1 cup cherry tomatoes, halved

Instructions

1. In a large pot, sauté the onion and garlic until fragrant.
2. Add the cannellini beans, vegetable broth, and Italian seasoning. Bring to a simmer.
3. Stir in the cherry tomatoes and cook for another 5 minutes.

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8. Lentil Tortilla Soup

This is a hearty and flavorful soup with a fun twist on the classic tortilla soup.

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	30 mins	4	~25g

Ingredients

• 1 cup red lentils, rinsed
• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can corn, drained
• 1 (28 oz) can fire-roasted tomatoes
• 4 cups vegetable broth
• 1 tbsp chili powder
• Toppings: tortilla strips, avocado, cilantro

Instructions

1. In a large pot, combine the red lentils, black beans, corn, fire-roasted tomatoes, vegetable broth, and chili powder. Bring to a boil.
2. Reduce heat, cover, and simmer for 20-25 minutes, or until the lentils are tender.
3. Serve with your favorite tortilla soup toppings.

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9. Quinoa Vegetable Soup

Quinoa adds a complete source of protein to this hearty and nutritious vegetable soup.

Prep Time	Cook Time	Servings	Protein per Serving
15 mins	30 mins	4	~15g

Ingredients

• 1 cup quinoa, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 (15 oz) can kidney beans, rinsed and drained
• 6 cups vegetable broth

Instructions

1. In a large pot, sauté the onion, carrots, and celery until softened.
2. Add the quinoa, kidney beans, and vegetable broth. Bring to a boil.
3. Reduce heat, cover, and simmer for 20-25 minutes, or until the quinoa is cooked and the vegetables are tender.

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10. Greek Lemon Lentil Soup

This soup is bright, fresh, and full of flavor. The lemon adds a wonderful zing that complements the earthy lentils.

Prep Time	Cook Time	Servings	Protein per Serving
10 mins	30 mins	4	~20g

Ingredients

• 1 cup red lentils, rinsed
• 1 onion, chopped
• 6 cups vegetable broth
• Juice of 2 lemons
• 2 tbsp fresh dill, chopped

Instructions

1. In a large pot, sauté the onion until softened.
2. Add the red lentils and vegetable broth. Bring to a boil, then simmer for 20-25 minutes, or until the lentils are tender.
3. Stir in the lemon juice and fresh dill just before serving.

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References

1. High-Protein Vegan Soup
2. Italian White Bean Soup {vegan, oil-free, high protein}
3. Broccoli White Bean Soup (vegan + high protein)
4. 23 Delicious High Protein Vegan Soups (easy recipes)