Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. Vietnamese noodle soup with crispy tofu, creamy corn soup, flavourful lasagna soup, hearty vegan chilli, spicy lentil soup… Do I see you drooling? If you need a bowl of comfort on the dining table, this compilation of vegan high protein soup recipes has 23 incredibly healthy meals you can easily rustle up at home. They work perfectly as a light dinner on a cold day, too.
What are high protein vegan soups?
To be brief, high protein vegan soup is a meat-free and veg-friendly protein fill – a real lifesaver for vegans. Or if you just don’t feel like eating meat today, it’s a great chance to expand your culinary horizons. You can learn how to cook lentils, peas, tofu, mushrooms, broccoli, and other vegan high protein sources and make really satisfying soups full of important minerals. Plus you can indeed find something that suits your tastes. If you want some cheesy and creamy additions, discover more soup ideas with this compilation of high protein vegetarian soup recipes.
Why are these recipes so good?
Feeling hungry after eating vegan soup is a common complaint. But it doesn’t mean every soup provides this experience. Look at the criteria we used for this recipe round-up:
more than 15g protein more than 5g fibre no more than 600 calories
Protein and fibre work very well together to make sure you feel fuller with fewer calories. So adding the right amount of each to your meal equals satiety! All these vegan high protein soup recipes also have less than 10g saturated fat and 25g overall fat. The body actually needs fat to make essential fatty acids and absorb fat-soluble vitamins (vitamins A, D, E, and K).
Healthy vegan soup recipes for weight loss
Knowing how to add protein to a vegetable soup can bring many benefits to your body. It’s no secret that boosting protein intake may help you control your hunger and lose weight. But how does it work? Well, it has a lot to do with hormones and metabolism. One study, for example, showed that a high protein intake reduces the hunger hormone and increases the secretion of some satiety hormones. A high protein diet can improve your metabolism as well. Because of the high thermic effect of protein, more calories are burned throughout the day compared to other diets. So you can eat these hearty vegan soups with no guilt and even shed pounds. Mind the portion size though 😀 If you want a clearer vision of weight loss with step-by-step guidance, check out our vegetarian for weight loss ebook. Read everything above? Then take ten and scroll through some of the best vegan soup recipes packed with protein (then you can move onto 55 other vegan protein meals!). All of these recipes can be used without a slow cooker or instant pot.
What can I add to soup for protein?
Top vegan protein sources you can add to soup are broccoli, mushrooms, spirulina, lentils, chickpeas, tofu, tempeh, seitan, nutritional yeast, whole grains, nuts and seeds. If you’re looking for vegetarian options, you can also use eggs and dairy. Check out this article to learn more information about high protein foods.
What vegetables are high in protein?
Some protein rich fresh veggies are green peas, spinach, artichokes, sweet corn, asparagus, brussels sprouts, broccoli.
Is soup good for muscle building?
Soup can be great for muscle building especially if we’re talking about high protein soup. Muscle fibers are actually made up of proteins so you need this nutrient to build and maintain your muscle and strength. Some healthy fats are often included too, along with essential amino acids and plenty of protein.That’s why a bowl of warm high protein soup can be a very good idea for your fitness goals. They also often use simple ingredients and fresh herbs to great effect, so they’ve become very popular recipes.If you need more help with protein we have a free 7-day high-protein vegetarian meal plan right here. Bonus: high in fibre and low in calories Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option. So grab a large soup pot and off you go! Protein: 25gCalories: 430kcalReady in: 40 minutesRecipe by: MyQuietKitchenBonus: gluten-free and oil-free This is a hearty, warming, full-meal soup with vegan chorizo, aromatics, kale, and potatoes in a spicy broth. Protein: 17gCalories: 451kcalReady in: 30 minutesRecipe by: WholefoodSoulfoodKitchenBonus: light, easy and gluten-free This vegan mushroom soup is healthy comfort food at its best! It’s creamless, yet with a creamy texture, low in fat and includes a big variety of plants, making this a light yet filling and nutritious soup. Perfect for these chilly winter nights! One of our fave veg high protein soups. Bonus: comforting and quick Mmmm black beans. Soup so comforting you want to sit in it. Only vegan ingredients like fresh garlic, vegetable stock and a little olive oil and you’re ready in 20 minutes. High in protein (18 grams of protein protein per serving) and fiber. You won’t be disappointed, it’s one of our all time fave chili recipes! This is one of our all-time favourite quick vegan soup recipes. Try it out now: Protein: 18gCalories: 374kcalReady in: 15 minutesRecipe by: WholefoodSoulfoodKitchenBonus: easy, creamy and freezer friendly This vegan 15-minute broccoli & pea soup contains 4 different kinds of veggies and is oil-free as well as dairy-free. The great thing about this soup is that it only requires 5 minutes of prep time! Protein: 23gCalories: 493kcalReady in: 40 minutesRecipe by: HappyKitchenRocksBonus: сomforting and easy to prepare ahead This easy vegan ramen is made with pan-fried spicy tofu, rice noodles, sautéed veggies completed with a sensational shiitake miso broth. It has a really nice amount of protein, too! Protein: 21.5gCalories: 509kcalReady in: 30 minutesRecipe by: ThePastaProjectBonus: warming and nutritious An easy and nutritious traditional one-pot vegetarian/vegan pasta and lentil soup recipe from Umbria in Central Italy. An authentic Italian pasta recipe. Bonus: tasty, filling and interesting After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping! It’s a great source of protein. Protein: 24gCalories: 327kcalReady in: 30 minutesRecipe by: TheFamilyFoodKitchenBonus: gluten-free make ahead dish Easy Red Lentil Dahl is a perfect plant based dish – tasty, healthy and ready in under 20 minutes. Red lentils are cooked with spices in this traditional Indian favorite, which is packed full of protein. It’s just one of many protein rich soup recipes on the list, so keep reading! Protein: 32gCalories: 502kcalReady in: 45 minutesRecipe by: HealthMyLifestyleBonus: perfect for meal prep, full of vitamins This healthy Chili Sin Carne is the best vegan and vegetarian chili! It’s extra hearty using three different beans, making it the perfect comfort food and great for meal prep! Protein: 43.7gCalories: 371kcalReady in: 25 minutesRecipe by: ZardyplantsBonus: cosy and nutrient dense Rich, hearty, and comforting, this Vegan Beef Stew is the perfect cozy dinner. It is packed with vegetables and vegan beef chunks. Bonus: light, creamy and filling This speedy and roasted creamy corn soup is here to show the world just how much vegan food rocks. It’s a mega creamy soup – why should vegans have all the fun?! Protein: 20gCalories: 419kcalReady in: 55 minutesRecipe by: TheVeganLarderBonus: filling, easy and cheap A warming & hearty vegan soup that is full of lovely lentils & tomatoes. Just like a hug in a bowl! Protein: 26.3gCalories: 535kcalReady in: 55 minutesRecipe by: WhollyTastefulBonus: gluten free and deliciously spicy This Spicy Lentil Potato Soup is a quick and easy meal that is truly nourishing and full of flavor (if you like this, you’ll love our vegan winter soup recipes). To make it, you only need some staple pantry ingredients. Protein: 25gCalories: 396kcalReady in: 1 hourRecipe by: TheVeganLarderBonus: wholesome and comforting A vegan version of the classic Pea & Ham Soup. As wholesome, warming & comforting as the original, but much more kind! Protein: 21gCalories: 356kcalReady in: 35 minutesRecipe by: JarOfLemonsBonus: warm, hearty and healthy Made with bell peppers, diced tomatoes, several types of beans, chickpeas, celery, and a blend of chili powder seasoning, this vegan chili recipe is truly one of our favorites! And it has enough protein for almost anyone! Protein: 24gCalories: 339kcalReady in: 40 minutesRecipe by: VeggieInspiredBonus: loaded with vitamins and minerals This hearty, smoky soup, is not only perfect for New Year’s Day, but is quick and easy enough to keep you warm all winter long. Protein: 18gCalories: 483kcalReady in: 45 minutesRecipe by: CookingWithEloBonus: super simple and flavourful This hearty vegan spinach soup is a real flavor explosion in the mouth. It is made with fresh spinach, a little lemon juice, potatoes and white beans. Protein: 22gCalories: 279kcalReady in: 30 minutesRecipe by: PlantyOfEatsBonus: gluten-free and freezer friendly Simple, filling and warm. This vegan chili is packed with protein and tastes so good you won’t miss the meat this winter season (try more plant-based high protein dinner ideas here!)! Protein: 17gCalories: 333kcalReady in: 45 minutesRecipe by: CookingWithEloBonus: freezer friendly, easily customizable This vegan cream of chicken soup is thick, hearty and makes an extremely flavorful, comforting winter dish. This soup is a good source of protein. Protein: 21gCalories: 359kcalReady in: 55 minutesRecipe by: iFoodRealBonus: simple and nutritious Warm up this season with a bowl of Red Lentil Soup. A hearty soup made with a vegetable base, red lentils, quinoa and seasoned with cumin and coriander. Simple and satisfying – a perfect big bowl of soup! Protein: 20gCalories: 338kcalReady in: 30 minutesRecipe by: SixHungryFeetBonus: super easy and quick A nice and simple recipe – a one-pot meal for the whole family. Packed with Italian flavors, this deconstructed lasagna can be made in less than 30 minutes, making it a perfect meal for a busy weekday night. It’s one of those super comforting soups. Protein: 16.7gCalories: 360kcalReady in: 40 minutesRecipe by: GoHealthyEverAfterBonus: gluten-free, Indian style Black chana soup is a delicious soup recipe that combines Indian curry flavors with chickpeas (for more plant-based Indian dishes this way). Learn how to make chana soup with an easy homemade soup mix. How do you like these high protein vegan soups? Now select your favourite recipe, get the ingredients and prep a bowl of warm and hearty vegan soup.
