With soup recipes like these, you shouldn’t worry about feeling hungry for a while after eating or fret over calories either! 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. These protein soups can even help boost your metabolism and drop unwanted pounds. So you can confidently add them to your weight loss meal plan. Our ancestors already recognised this super comfort food. Turns out, they cooked soup about 20,000 BC by using hot rocks to boil the water and animal hides and watertight baskets of bark or reeds as containers. Of course, soup has transformed a lot over time and comes in many different forms now – cold, sweet, canned, dried and so on. Although soup is often served as an appetizer or a starter, these high protein soups are full-fledged meals with very nutritious ingredients. In fact, the protein makes them really filling and satisfying.
CAUTION! Hot high protein vegetarian soups ahead
Whether you like creamy vegetable soup or hearty ramen, there’s something interesting for you in this list of high-protein vegetarian soup recipes (there might also be something for you in these vegetarian soups for weight loss!). Enjoy! Bonus: comforting, filling, and flavourful Fill up and power up on our hot vegetarian kale and white beans soup. It’s an absolute pearl for your healthy slim down diet. Bonus: tasty, filling, and interesting Vietnamese favorite, now in a vegan avatar! Try our pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping. Delicious Bonus: light, creamy, and filling Tired of soups that leave you feeling hungry? Try our fibre and protein packed leek and potato soup with white beans now! Bonus: comforting and quick So comforting you want to sit in it. Only vegan ingredients, great taste, and ready in 20 minutes. High in protein and fiber. You won’t be disappointed! Bonus: good for you & the planet Looking for a healthy packed lunch to bring to the office? Try our easy homemade ramen in a jar – hot noodle soup in minutes! Bonus: easy-to-find ingredients, hearty and healthy A spicy, creamy corn chowder that’s satisfying and filling. Simple to make, ready in 25 minutes. Vegetarian and healthy. Tastes best when it’s cold outside. Bonus: high in fiber and low in calories Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option! Bonus: easy, creamy, versatile A beautiful vegan soup starring cauliflower and lentils, spiced with a taste of Morocco. High in protein, works for lunch or dinner. Bonus: delicious, filling Six ingredients, 30g of protein per bowl. Tasty and high in fiber too. Serve with a fresh side salad for a light dinner. Bonus: tasty, filling, nutritious, and cheap Make the most out of your veg with this Broccoli and Cauliflower Soup – tasty, easy, healthy, full of vitamins, and only five mins to prep! You can give it a go right now! Bonus: simple and quick Want a tasty veggie lunch that’s packed with protein? Look no further than our homemade vegetarian egg drop noodle soup! Protein: 23gCalories: 493kcalReady in: 40 minutesRecipe by: HappyKitchen.RocksBonus: сomforting and easy to prepare ahead This easy vegan ramen is made with pan-fried spicy tofu, rice noodles, and sautéed veggies completed with a sensational shiitake miso broth. Protein: 26.3gCalories: 535kcalReady in: 55 minutesRecipe by: WhollyTastefulBonus: gluten free and with plenty of protein This Spicy Lentil Potato Soup is a quick and easy meal that is truly nourishing and full of flavor. To make it, you only need some staple pantry ingredients. Protein: 17gCalories: 353kcalReady in: 1 hour 5 minutesRecipe by: TheVegConnectionBonus: a creamy soup to fill you up Light but filling, this soup made with carrots, lentils, and a hint of spice is a perfectly healthy meal, for lunch or dinner. Protein: 20.7gCalories: 499kcalReady in: 50 minutesRecipe by: GreedyGourmetBonus: slimming, luscious and creamy Make this easy and totally syn-free slimming world butternut squash soup. If you are looking for a big bowl of soup to warm you up on cold winter nights, you have come to the right place (for plant-based winter soups, look here!)! Protein: 16gCalories: 263kcalReady in: 45 minutesRecipe by: TheGreekFoodieBonus: hearty and comforting Delicious and hearty Greek lentil soup with fresh, simple ingredients. A bowl of Greek lentil soup and a piece of crusty bread could be the most unpretentious and delicious meal one can have. Protein: 20gCalories: 338kcalReady in: 30 minutesRecipe by: SixHungryFeetBonus: super easy and quick 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. Bonus: easy, quick and light dish Easy and Creamy Tomato Basil Soup. One of our simplest, delicious, and healthy soup recipes that’s ready in 30 minutes or less, perfect for a hot summer or a cold day in autumn/winter. Bonus: simple ingredients, fresh, easy to make Ready in 30 minutes and packed full of taste, spice, and a fresh lime kick. Delicious, nutritious and it’s even vegan, yaay. Protein: 16.2gCalories: 283kcalReady in: 1 hour 20 minutesRecipe by: ASimplePalateBonus: less than 10 ingredients needed Learn how to make vegan split pea soup without using a ham bone! This richly flavorful soup uses simple plant-based ingredients to build flavor and the results are absolutely delicious. It’s a recipe you’ll find yourself making again and again! Protein: 18gCalories: 374kcalReady in: 15 minutesRecipe by: WholefoodSoulfoodKitchenBonus: very little meal prep 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: 17gCalories: 451kcalReady in: 30 minutesRecipe by: WholefoodSoulfoodKitchenBonus: packed with nutrients and high in fibre Looking for comforting soups? This vegan mushroom soup is healthy comfort food at its best! It’s creamless, low in fat and includes a big variety of plants, making this a light yet filling and nutritious soup. Protein: 18gCalories: 387kcalReady in: 40 minutesRecipe by: PlatingsAndPairingsBonus: contains essential amino acids This Creamy Italian Quinoa Soup is not only amazingly delicious but it’s also packed with protein, fiber, and essential vitamins and antioxidants. Protein: 17gCalories: 304kcalReady in: 42 minutesRecipe by: ACedarSpoonBonus: pairs beautifully with roti/naan or a side salad Moroccan Carrot Red Lentil Soup is packed full of the flavors of cumin, turmeric, coriander, paprika and cinnamon that complements the red lentils and carrots and creates a creamy, filling soup. Protein: 16gCalories: 370kcalReady in: 35 minutesRecipe by: MyPurePlantsBonus: Italian comfort food Minestrone soup is everyone’s favorite Italian soup recipe. It is one of the most colorful veggie-packed comfort food that you can make to satisfy the whole family. Protein: 26gCalories: 477kcalReady in: 55 minutesRecipe by: TraditionalPlant-BasedCookingBonus: tasty, easy, and wholesome meal Vegan Mexican meatball soup is an instant family pleaser. Have a pot full bubbling away ready to enjoy in under an hour. So yummy and with enough protein to satisfy the pickiest meat eater! Irresistible Pea and Mint Soup, the classic British dish that’s fresh, light and with the promise of summer yet to come! Works excellent as an appetizer. Protein: 18gCalories: 328kcalReady in: 1 hour 5 minutesRecipe by: LittleSunnyKitchenBonus: filling and budget-friendly This easy 15-bean soup uses a bag of dried beans to make the most delicious vegetarian bean soup that is filling and comforting too. Protein: 20gCalories: 419kcalReady in: 55 minutesRecipe by: TheVeganLarderBonus: filling, easy and healthy A warming & hearty vegan soup that is full of lovely lentils & tomatoes. Just like a hug in a bowl! Protein: 21gCalories: 363kcalReady in: 30 minutesRecipe by: Cadry’sKitchenBonus: satiating and cozy This spicy soup is full of all the good stuff – corn, black beans, chewy seitan, and a flavorful tomato broth. Load it up with your favorite toppings like avocado, cilantro, and crisp tortilla strips for a full meal in a bowl. Protein: 17gCalories: 333kcalReady in: 45 minutesRecipe by: CookingWithEloBonus: easily customizable and freezes fell This vegan cream of chicken soup is thick, hearty, and makes an extremely flavorful, comforting winter dish. Sure to be on your ‘favorite soups’ list! Protein: 16gCalories: 317kcalReady in: 35 minutesRecipe by: MyPurePlantsBonus: Ideal for those looking for one pot meals Do you feel like having refreshing and warm comfort food? Then try this Vegan White Bean Soup. It is a roux-based veggie-packed soup with a zesty taste. Protein: 17gCalories: 353kcalReady in: 65 minutesRecipe by: TheVegConnectionBonus: a hearty soup to warm you up Light but filling, this soup made with carrots, lentils, and a hint of spice is a perfect lunch option. Protein: 18gCalories: 188kcalReady in: 45 minutesRecipe by: CooktoriaBonus: a freezer-friendly soup This Moroccan Chickpea Soup is the perfect cold-weather dish. Thick and hot and full of flavorful spices, this soup is especially satisfying at the end of a cold winter’s day. Protein: 21.2gCalories: 340kcalReady in: 1 hour 30 minutesRecipe by: BrokebankVeganBonus: gluten free, vegan Sopa de habas (or fava bean soup) is a hearty Mexican meal filled with creamy fava beans, fresh vegetables, and tasty herbs and spices. This one-pot recipe makes a quick and easy dish to prep for the whole week ahead! Protein: 20gCalories: 336kcalReady in: 45 minutesRecipe by: FeastingNotFastingBonus: vegan, one pot dish This sweet potatoes and lentil soup is one of our favourite soups! It’s naturally vegan and seasoned with cumin, chili powder, lime, and cilantro. Protein: 16gCalories: 362kcalReady in: 35 minutesRecipe by: CiaoFlorentinaBonus: a wholesome meal in a bowl It’s a soup! It’s a stew!! It’s pasta!!! It’s Ceci e Fregola in Brodo Bianco! Protein: 27gCalories: 435kcalReady in: 35 minutesRecipe by: MexicanMadeMeatlessBonus: Mexican, vegan Sopa de lentejas or Mexican lentil soup is a delicious vegan soup that’s super budget-friendly and crazy healthy too! Protein: 16.7gCalories: 360kcalReady in: 40 minutesRecipe by: GoHealthyEverAfterBonus: good for your heart and blood pressure Black chana soup is a delicious soup recipe that combines Indian curry flavors with chickpeas. Learn how to make chana soup with an easy homemade soup mix. Protein: 17gCalories: 295kcalReady in: 45 minutesRecipe by: TheMatbakhBonus: vegan Shorbat adas is a Middle Eastern red lentil soup recipe. It’s vegan-friendly, freezer-friendly, tasty, and easy to make. This recipe is the Egyptian version, and it has been perfected for over a generation. Protein: 18gCalories: 462kcalReady in: 30 minutesRecipe by: CookingWithMammaCBonus: vegan, makes a meal by itself Enjoy this vegetarian pasta and beans made as in Naples, with just enough tomato broth. For best results use ditalini or orecchiette. Protein: 16gCalories: 269kcalReady in: 40 minutesRecipe by: IFoodRealBonus: freezer-friendly This hearty Lentil and Spinach Soup is made with plenty of veggies and a good source of protein and fiber. A meatless dish full of flavorful ingredients for a balanced meal! Protein: 16gCalories: 265kcalReady in: 55 minutesRecipe by: BeyondMereSustenanceBonus: instant pot, also can be made in a pressure cooker Savory umami flavor in a hearty, healthy, comforting vegan, and gluten-free Japanese-inspired soup… It’s ready in 45 minutes or less with the help of a pressure cooker! Protein: 28gCalories: 433kcalReady in: 30 minutesRecipe by: GatheringDreamsBonus: vegan, gluten- and dairy-free An incredibly comforting and nourishing red lentil soup that is quick, simple, and easy to throw together. Made with wholesome split red lentils, you can have it ready in just 30 minutes. Protein: 25gCalories: 396kcalReady in: 45 minutesRecipe by: TheVeganLarderBonus: a hug in a bowl kinda soup A vegan version of the classic Pea & Ham Soup. As wholesome, warming & comforting as the original, but much more kind! Much protein is to be had! Protein: 28gCalories: 618kcalReady in: 25 minutesRecipe by: WholeFoodSoulFoodBonus: a sumptuous meal in itself This hearty, flavorful soup makes a great healthy dinner all year round but tastes especially good on cold days. It’s vegan and gluten-free. Protein: 17gCalories: 126kcalReady in: 35 minutesRecipe by: LowCarbNoCarbBonus: Keto, Vegetarian, Low Carb, Grain-Free and Gluten-free Easy to make this mildly creamy, sour and bit tingly on your tongue Whey Root Vegetable Soup Recipe is a perfect addition to using your Protein Ri whey regularly in your lifestyle. Protein: 15.3gCalories: 250kcalReady in: 45 minutesRecipe by: ACedarSpoonBonus: hearty meal in a bowl Lebanese Lentil Soup is rich, warming soup that combines red lentils, vegetables, curry powder, cumin and lemon juice. This soup naturally gluten-free and vegan, is easy to make and freezes well for later! Searching for a vegetarian soup recipe that’s big on health benefits & low on calories? Try this zucchini (courgette) basil soup! Protein: 24gCalories: 648kcalReady in: 30 minutesRecipe by: VeganPunksBonus: flexible dish Peanut butter noodle soup is a winner in our house, and is so comforting. You can add more or less chilli powder depending on how spicy you like it, and we recommend adding fresh coriander and spring onions as garnish! After sifting through so many recipes you might have ended up with a couple of questions. Let’s try to answer some before you leave.
How important is protein to feel full?
Each recipe in this compilation of high-protein vegetarian soups has more than 15 grams of protein (we also have round up of filling low calorie soups with more than 10g protein!). Protein provides 4 calories per gram – so that’s about 60 calories worth of protein. But is this important? Well, it can be when you consider something called the thermic effect of food – the energy required to digest food. Protein has a thermic effect of about 20-30% (fat: 2-3% carbs: 6-8%). In simple terms, this means you burn a lot more calories in comparison to fat and carbs. Your body works harder to digest protein. This is just one of the many reasons why we love recipes with a good amount of protein in, and it’s even better if you’re trying to lose weight! Protein uses more energy to digest and it also directly contributes to feeling more satisfied after meals – a double whammy for keeping your appetite under control. That’s why choosing vegetarian protein soups or other high-protein meals can noticeably reduce your appetite and help you lose weight as you feel more full and naturally eat less (the same goes for all vegetarian high protein meals). If you need help choosing the right recipes for weight loss, check out this our free 7-day vegetarian weight loss meal plans with quick, easy, and affordable recipes.
How to add more protein to a soup as a vegetarian?
Mixing in some really cool vegetarian high-protein ingredients like (cooked) legumes, nutritional yeast, tofu, eggs, nuts, or dairy is a great way to up the protein content of your meal. You’ll find that many of these high-protein vegetarian soup recipes contain lentils – they’re a great source of plant protein, fiber, and minerals (they’re also a key ingredient in our high protein plant-based soup recipes!). If you like these legumes, check out our crazy-good vegan lentil recipes for more tasty and creative ideas. I hope you found your favourite cosy bowl of high protein vegetable soup (and if you want more inspo, check out these high protein dinner ideas for vegetarians, or high protein vegan dinner ideas). Share your thoughts in the comments!
