High Protein Soup 35G Protein

Craving more high-protein soup recipes (and stews)? Try my Tuscan white bean soup, vegetable beef barley soup, and no bean chili next. Few things are as comforting as a massive bowl of soup. Except perhaps, a massive bowl of my family’s special soup loaded with protein and veggies. Did you know protein is the most satiating macronutrient, even more than carbs and fat? When paired with warming spices and nourishing veggies, it makes for a healthy soup recipe that leaves no room for wanting.

Why I love this recipe

Healthy. 35 grams of protein, plus fiber and a host of vitamins and minerals. My soup ticks all the boxes. No meat needed. Yes, you can get protein from non-meat sources! And this soup is naturally vegan and gluten-free! A one-pot soup. So clean-up is done in minutes. It may be one of the reasons why I make it so often… Budget-friendly. Grains are a notoriously affordable source of protein, and with a few household spices, you get a soup layered with flavor.

Ingredients needed

Olive oil. For sautéeing the veggies. Stewing vegetables. I used onion, carrot, and celery, also known as a mireproux. These are my non-negotiable vegetables for any soup or stew! Potatoes. Peeled and cubed into equal-sized pieces. I used russet potatoes as they hold their shape better than other potatoes (which dissolve when cooked too long!). Garlic. Freshly minced please, not the dried stuff! Baby spinach. For color and fiber. Other greens like kale or Swiss chard also work wonders. Vegetablr broth. Or any broth of choice. I like to choose a good-quality brand with minimal salt added. Tomato juice. For flavor and essential acidity. Water. To soften the soup so it’s not too heavily seasoned. Salt and black pepper. To taste. Spices. I used paprika, cumin, and chili powder. Barley. For bulk and TONS of protein. I used pearl barley, which cooks quickly and has a nice uniform texture. Keep in mind the cooking time may vary if you’re using hulled barley. Legumes. I used green lentils, red lentils, and yellow lentils, but you can use other colors of lentils, split peas, black eyed peas, black beans, or mung beans. All of these kinds of beans pack in between 30-95 grams of protein!!

How to make high protein soup

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Arman’s recipe tips

Cut the veggies to the same size. So they cook evenly. Taste as you go. And add any seasonings as needed. Add more liquid. Sometimes, I’ve noticed the grains soak up a lot of moisture, so feel free to add more liquid until it reaches your desired consistency. Just remember to taste test before serving since more liquid can dilute the soup’s flavors.

Storage instructions

To store: Leftover soup should be cooled and stored in an airtight container in the refrigerator for up to one week. Yes, while I prefer the stovetop method, you can certainly save a little time using the Instant Pot instead. Simply sauté the veggies, garlic, and potatoes in the Instant Pot using the sauté mode. Add the remaining ingredients, except for the spinach, and pressure cook for 10 minutes. Natural release for 5 minutes, then stir in the spinach before serving.

Add extra protein. To bulk up this soup even more, add ground beef, pork sausage, or shredded chicken breasts. Switch up the protein. Use chickpeas, kidney beans, cannellini beans, or, honestly, whatever grains or beans you prefer. There are no wrong answers! Make it creamy. Add a splash of heavy cream or Greek yogurt right before serving, and top with a generous handful of parmesan cheese. Garnish, garnish, garnish! Top the soup with crispy bacon, diced tomatoes, and a lemon wedge for a little extra flavor boost.

To freeze: Let the soup cool completely, store it in a freezer-safe container, and freeze for up to three months. Let the soup thaw overnight in the fridge. To reheat: Transfer the leftovers to a pot and reheat it on low-medium heat. Stir occasionally and add more stock or water if needed.