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Vegetable Soup

If you're looking for a comforting, nutrient-packed meal that’s both satisfying and rich in protein, this hearty vegetable soup is just what you need. Perfect for chilly days or when you need a nourishing lunch or dinner, this soup combines a variety of fresh vegetables with high-protein ingredients to create a dish that's not only filling but also loaded with flavor. Whether you're a busy professional, a family cook, or simply looking to maintain a balanced diet, this soup will become a staple in your kitchen.


Ingredients:

  • 2 tbsp olive oil
  • 1 large onion, diced
  • 3 garlic cloves, minced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 1 bell pepper, chopped
  • 1 zucchini, diced
  • 1 cup green beans, chopped
  • 1 cup frozen peas
  • 1 cup cooked lentils (or canned, drained and rinsed)
  • 1 can (15 oz) diced tomatoes
  • 6 cups vegetable broth
  • 1 tsp dried basil
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • Salt and pepper to taste
  • 2 cups baby spinach or kale
  • Fresh parsley or cilantro, chopped (optional, for garnish)

Instructions:

  1. Prepare the Vegetables: Heat olive oil in a large pot over medium heat. Add diced onion and cook until translucent, about 5 minutes. Stir in minced garlic and cook for an additional 1 minute until fragrant.

  2. Add the Vegetables: Add carrots, celery, bell pepper, zucchini, and green beans to the pot. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

  3. Incorporate Lentils and Tomatoes: Stir in the cooked lentils and diced tomatoes (with their juices). Cook for 2 minutes, allowing the flavors to meld.

  4. Add Broth and Seasonings: Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to a simmer and add dried basil, thyme, smoked paprika, salt, and pepper. Let the soup simmer for 20-25 minutes, or until the vegetables are tender.

  5. Finish with Greens: Add the baby spinach or kale to the pot and cook for an additional 2-3 minutes until wilted.

  6. Serve: Ladle the soup into bowls and garnish with fresh parsley or cilantro if desired. Enjoy warm with a slice of whole-grain bread for a complete meal.

Food List for High-Protein Vegetable Soup:

  1. Lentils: A fantastic plant-based protein source. Use cooked or canned lentils for convenience.

  2. Vegetable Broth: Use low-sodium broth to control the salt content and add depth of flavor.

  3. Fresh Vegetables: Carrots, celery, bell peppers, zucchini, and green beans offer essential vitamins and minerals.

  4. Baby Spinach or Kale: Adds a boost of vitamins and minerals while contributing additional protein.

  5. Dried Herbs and Spices: Basil, thyme, and smoked paprika enhance the flavor profile without adding extra calories.

This vegetable soup is not only high in protein but also a wonderful way to enjoy a variety of vegetables in one comforting bowl. It's easy to make, nutritious, and perfect for meal prepping or feeding a crowd. Enjoy this hearty, protein-rich soup as a delicious way to stay healthy and satisfied!

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