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23 Delicious High Protein Vegan Soups (easy recipes)

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High Protein Vegan Soup Recipes - title image | Hurry The Food Up

Why high protein vegan soups? Well, they’re filling, comforting and super delicious – just look!

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.

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss

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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.

1. Lentil Vegetable Soup

Check out the recipe here
4.89 from 9 votes
Protein: 19g
Calories: 438kcal
Ready in:45 minutes
Recipe by: Gabriela English

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!

2. Spicy Chorizo & Potato Soup

Protein: 25g
Calories: 430kcal
Ready in: 40 minutes
Recipe by: MyQuietKitchen
Bonus: gluten-free and oil-free

This is a hearty, warming, full-meal soup with vegan chorizo, aromatics, kale, and potatoes in a spicy broth.

3. Mushroom Soup without Cream

Protein: 17g
Calories: 451kcal
Ready in: 30 minutes
Recipe by: WholefoodSoulfoodKitchen
Bonus: 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.

4. Spicy Black Bean Soup

Check out the recipe here
4.73 from 54 votes
Protein: 19g
Calories: 392kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

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:

No ratings yet
Prep Time:7 minutes
Cook Time:13 minutes
Total Time:20 minutes
Servings:2 servings



  • 2 tortillas
  • 1 slice cheddar cheese (only for those who are not vegan)


  • Get a pot and add the olive oil.
  • Finely dice up the onion and mince the garlic. Throw both in the pot and let it simmer on low heat.
  • In the meantime cut the bell pepper into small pieces and add them to the pot.
  • Rinse and drain the can of black beans.
  • Squash a few of them with a fork or your hands to give the soup a creamy touch, then throw them into the pot with a bit of love.
  • Add the vegetable broth to the mix.
  • Chop the cilantro and add it to the soup (holding a bit in reserve for garnish).
  • Now pimp it up with the cumin, red pepper flakes and balsamic vinegar.
  • Let the soup simmer for about 10 minutes.
  • In the meantime prepare some avocado slices and heat up the tortillas.
  • If you want to be naughty, finish off the soup with a slice of cheddar.
  • Taste test – adjust the seasoning, if necessary.
  • Soups on! Garnish the bowl with a little extra cilantro, avocado and you’re ready to roll.


NUTRI FACTS: The cheese and tortillas are included into the nutrition facts.
EQUIPMENT AND PRODUCT TIPS: You just need a solid pot to get this soup going, simple as that. About black beans: I’m a Goya fan boy all the way, but these fellas seem to be the wiser choice (no salt added, BPA free, made in the US).
IF YOU LIKED THIS RECIPE: Why not try one of our other soups? We’ve got the awesome African Peanut Soup, Jenny’s Red Lentil Soup and even a really quick Vegan Red Onion Soup. See what you think 🙂 Also inspired by Cookie and Kate and Allrecipes
Please note that our nutritional information includes both the tortillas and cheddar cheese.


Nutrition Facts
23 Delicious High Protein Vegan Soups (easy recipes)
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

5. Broccoli and Pea Soup

Protein: 18g
Calories: 374kcal
Ready in: 15 minutes
Recipe by: WholefoodSoulfoodKitchen
Bonus: 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!

6. Vegan Ramen with Tofu and Vegetables

Protein: 23g
Calories: 493kcal
Ready in: 40 minutes
Recipe by: HappyKitchenRocks
Bonus: 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!

7. Lentil Soup with Pasta

Protein: 21.5g
Calories: 509kcal
Ready in: 30 minutes
Recipe by: ThePastaProject
Bonus: 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.

8. Vegan Pho Recipe

Check out the recipe here
5 from 4 votes
Protein: 20g
Calories: 520kcal
Ready in:20 minutes

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.

9. Easy Red Lentil Dahl

Protein: 24g
Calories: 327kcal
Ready in: 30 minutes
Recipe by: TheFamilyFoodKitchen
Bonus: 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!

10. The Best Chili Sin Carne

Protein: 32g
Calories: 502kcal
Ready in: 45 minutes
Recipe by: HealthMyLifestyle
Bonus: 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!

11. Vegan Beef Stew

Protein: 43.7g
Calories: 371kcal
Ready in: 25 minutes
Recipe by: Zardyplants
Bonus: 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.

12. Creamy Corn Soup

Check out the recipe here
4.78 from 9 votes
Protein: 9g
Calories: 395kcal
Ready in:20 minutes

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?!

13. Lentil & Tomato Soup

Protein: 20g
Calories: 419kcal
Ready in: 55 minutes
Recipe by: TheVeganLarder
Bonus: filling, easy and cheap

A warming & hearty vegan soup that is full of lovely lentils & tomatoes. Just like a hug in a bowl!

14. Spicy Lentil Potato Soup

Protein: 26.3g
Calories: 535kcal
Ready in: 55 minutes
Recipe by: WhollyTasteful
Bonus: 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.

15. Vegan Pea & ‘Ham’ Soup

Protein: 25g
Calories: 396kcal
Ready in: 1 hour
Recipe by: TheVeganLarder
Bonus: wholesome and comforting

A vegan version of the classic Pea & Ham Soup. As wholesome, warming & comforting as the original, but much more kind!

16. Vegan Chili Recipe

Protein: 21g
Calories: 356kcal
Ready in: 35 minutes
Recipe by: JarOfLemons
Bonus: 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!

17. Black Eyed Pea Soup

Protein: 24g
Calories: 339kcal
Ready in: 40 minutes
Recipe by: VeggieInspired
Bonus: 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.

18. Vegan Spinach Soup

Protein: 18g
Calories: 483kcal
Ready in: 45 minutes
Recipe by: CookingWithElo
Bonus: 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.

19. One-Pot Red Lentil Chili

Protein: 22g
Calories: 279kcal
Ready in: 30 minutes
Recipe by: PlantyOfEats
Bonus: 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!)!

20. Cream of Chicken Soup

Protein: 17g
Calories: 333kcal
Ready in: 45 minutes
Recipe by: CookingWithElo
Bonus: 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.

21. Red Lentil Soup

Protein: 21g
Calories: 359kcal
Ready in: 55 minutes
Recipe by: iFoodReal
Bonus: 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!

22. Vegan Lasagna Soup

Protein: 20g
Calories: 338kcal
Ready in: 30 minutes
Recipe by: SixHungryFeet
Bonus: 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.

23. Black Chana Soup

Protein: 16.7g
Calories: 360kcal
Ready in: 40 minutes
Recipe by: GoHealthyEverAfter
Bonus: 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.


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