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  6. 18 High-Protein Vegetarian Soups

18 High-Protein Vegetarian Soups

September 04, 2020
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Cozy up with a bowl of one of these vegetarian soup recipes. These recipes pack at least 15 grams of protein per serving thanks to ingredients like tofu and beans. You can easily make a big batch of these soups to freeze and enjoy at a later date. Recipes like Vegetarian Udon Noodle Soup and Butternut Squash Soup with Avocado & Chickpeas are hearty, warming and delicious.

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Vegetable and Tofu Soup

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Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.Ā Source: Diabetic Living Magazine

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Butternut Squash Soup with Avocado & Chickpeas

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Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.Ā Source: EatingWell Magazine, September/October 2018

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Slow-Cooker Vegetable Stew

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Potatoes and beans make this tomato-based crock-pot vegetable stew super-hearty. You could also add briefly sautéed chunks of zucchini or fresh corn kernels just before serving, or add another can of cannellini beans for more substance. A dollop of pesto on top is also super-delicious. Adding homemade garlic croutons is an easy way to elevate this healthy dinner.Ā Source: EatingWell Magazine, September 2019

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Sichuan Ramen Cup of Noodles with Cabbage & Tofu

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The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.Ā Source: EatingWell Magazine, Soup Cookbook

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Instant Pot Vegetarian Chili

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This Instant Pot vegetarian chili recipe is full of healthy veggies and two kinds of beans. Chipotle chiles give it a hint of smoke and a nice kick. Top this quick and easy chili with cheese and sour cream, or enjoy it as a vegan chili by garnishing with veggies such as avocado, sliced jalapeños, onions, radishes and scallions or cilantro.Ā Source: EatingWell.com, December 2019

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Slow-Cooker Creamy Lentil Soup Freezer Pack

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Prep the ingredients for this soup months in advance for a total hands-off meal that's ready when you are. Vegetarian lentils and vegan coconut milk make this soup creamy and pack in plenty of plant-based protein and a hearty amount of fiber. To keep it vegan, opt for vegetable broth instead of chicken broth.Ā Source: EatingWell.com, September 2018

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Vegetarian Udon Noodle Soup

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This Japanese-style udon soup recipe uses several Asian ingredients that are available at most grocery stores, including udon noodles, mirin (cooking wine), miso, and sesame oil. All will keep for months in the pantry or fridge.Ā Source: Diabetic Living Magazine, Spring 2020

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Hearty Minestrone

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This version of the Italian classic soup Minestrone is packed with leeks, potatoes, beans, zucchini, spinach and orzo, making it perfect for a hearty lunch or supper on a cold winter's night. To make a vegetarian version use vegetable rather than chicken broth. Top each bowl with freshly grated Parmigiano-Reggiano for a zesty burst of flavor.Ā Source: EatingWell Magazine, Holiday Issue 1996

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Smoky Black Bean Soup

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This will probably be the most hauntingly delicious black bean soup you've ever tasted. The coffee adds a slightly toasty, woodsy background note. The optional ham hock adds smoky, salty ham flavor. Serve with a mixed green salad or a grilled cheese sandwich with pickled jalapeños. Recipe by Joyce Hendley for EatingWell.Ā Source: EatingWell Magazine, March/April 2011

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Creamy Succotash Soup

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This colorful and light soup combines succotash (corn and lima beans) along with carrots and asparagus for a hearty bowl that makes a great light main dish.Ā Source: Diabetic Living Magazine

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Instant Pot Lentil Soup

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This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.Ā Source: EatingWell.com, December 2019

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Miso Vegetable Soup

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Tofu, rice and plenty of vegetables transform miso soup from a light accompaniment into a dish that's substantial enough to leave you feeling satisfied.Ā Source: EatingWell Soups Special Issue April 2016

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Cauliflower Soup with Smoked Gouda

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This healthy cauliflower soup recipe gets its great flavor from two smoked ingredients--paprika and Gouda. A hearty serving of crunchy croutons makes it filling.Ā Source: EatingWell Magazine, January/February 2016

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Easy Vegetarian Chili

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Canned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit--sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeños are all tasty choices.Ā Source: EatingWell Magazine, January/February 2017

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Cheddar-Ale Soup

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Our cheese- and beer-lover's potato soup has only a fraction of the fat and sodium of a traditional recipe. We use low-fat milk and only a little oil and keep the flavor strong with zesty, sharp Cheddar cheese. Precooked diced potatoes, which you can get at many supermarkets, keep this recipe super speedy. Regular diced red potatoes also work--you'll just need to increase the cooking time.Ā Source: EatingWell Magazine, December 2006

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Red Lentil & Caramelized Onion Soup

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Fresh lime juice balances out the creamy, mellow sweetness of this pureed lentil and carrot soup. Caramelized onions, crisp snow peas, cilantro and sliced hard-boiled eggs are a flavorful and beautiful topping. Serve with warm whole-wheat naan or roti bread.Ā Source: EatingWell Magazine, March/April 1995

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Clean-Out-the-Fridge Vegetable Stew

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Full of flavor and plenty of veggies, this easy vegetable soup is a great way to clear out some space in your produce drawer. This recipe is flexible enough that you can make ingredient changes based on what you have on hand. You could also very easily make this a vegan stew by swapping out the butter for oil. Be sure to defrost the frozen items and drain off any liquid that accumulates during defrosting time you don't water down the stew. Because this recipe makes a large amount of stew, consider freezing half for later.Ā Source: EatingWell.com, September 2019

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Cumin-Scented Wheat Berry-Lentil Soup

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Freshly squeezed lemon juice adds a bright note to this toothsome and hearty winter soup, perfect for a weeknight supper with a hunk of crusty bread. It freezes beautifully--you can keep individual portions in the freezer for healthy weekday lunches. For homemade vegetable broth, see Roasted Vegetable Stock at eatingwell.com.Ā Source: EatingWell Magazine, March/April 2007

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1 of 18 Vegetable and Tofu Soup
2 of 18 Butternut Squash Soup with Avocado & Chickpeas
3 of 18 Slow-Cooker Vegetable Stew
4 of 18 Sichuan Ramen Cup of Noodles with Cabbage & Tofu
5 of 18 Instant Pot Vegetarian Chili
6 of 18 Slow-Cooker Creamy Lentil Soup Freezer Pack
7 of 18 Vegetarian Udon Noodle Soup
8 of 18 Hearty Minestrone
9 of 18 Smoky Black Bean Soup
10 of 18 Creamy Succotash Soup
11 of 18 Instant Pot Lentil Soup
12 of 18 Miso Vegetable Soup
13 of 18 Cauliflower Soup with Smoked Gouda
14 of 18 Easy Vegetarian Chili
15 of 18 Cheddar-Ale Soup
16 of 18 Red Lentil & Caramelized Onion Soup
17 of 18 Clean-Out-the-Fridge Vegetable Stew
18 of 18 Cumin-Scented Wheat Berry-Lentil Soup

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18 High-Protein Vegetarian Soups
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