50 High Protein Vegetarian Soup Recipes
If you’re here you probably agree there’s nothing quite as warming as a bowl of steaming hot soup on a cold day. Our high-protein vegetarian soups are comforting indeed and will fill you up nicely as well.
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With soup recipes like these, you shouldn’t worry about feeling hungry for a while after eating or fret over calories either!
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!
1. Kale and White Bean Soup
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.
2. Vietnamese Noodle Soup
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
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
3. Leek and Potato Soup
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!
4. Spicy Black Bean Soup
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!
5. Homemade Ramen in a Jar
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!
6. Spicy Corn Chowder
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.
7. Lentil Vegetable Soup
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!
8. Vegan Cauliflower Soup
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.
9. Carrot and Lentil Soup
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.
10. Broccoli and Cauliflower Soup
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!
Ingredients
- 1 onion
- 1 tsp olive oil
- ½ broccoli (2 cups, chopped, frozen is fine too)
- ½ cauliflower (2 cups, chopped, frozen is fine too)
- 4 cups vegetable broth (4 cups = 1 liter)
- 1 cloves garlic
- 1 tbsp dijon mustard
- Salt and pepper to taste
- 1 tsp thyme, fresh (dried is fine too)
- 1 tbsp basil, fresh (dried is fine too)
- 1 cup cheddar cheese or ⅔ cup low fat cream (⅔ cup = 175ml)
Optional:
- 1 tbsp nutritional yeast (to keep it vegan – an excellent and low fat alternative to cheese or cream)
- 1 tbsp parsley, dried (or chives)
Instructions
- Slice the onion into rings and throw it in a big pan with the olive oil.1 onion, 1 tsp olive oil
- Cook on a low-medium for 3 minutes. Chop the garlic roughly and cook for another minute.1 cloves garlic
- In the meantime, roughly chop the broccoli and cauliflower.½ broccoli, ½ cauliflower
- Make the veggie stock as per packet instructions.4 cups vegetable broth
- Throw the broccoli and cauliflower into the pan.
- Add the stock and simmer for fifteen minutes.
- Turn the heat off and add the cheddar cheese. Hold just a little cheddar cheese back for serving. Add the thyme, basil and mustard. Give it all a good stir and let the flavours mix together for a few minutes.1 tsp thyme, fresh, 1 tbsp basil, fresh, 1 cup cheddar cheese, 1 tbsp dijon mustard
- Finally, use a hand blender and give it a blend!
- Serve with fresh bread and a few herbs of choice for garnish.
NOTES
Nutrition
11. Vegetarian Egg Drop Soup
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!
12. Vegan Ramen with Tofu
Protein: 23g
Calories: 493kcal
Ready in: 40 minutes
Recipe by: HappyKitchen.Rocks
Bonus: 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.
13. Spicy Lentil Potato Soup
Protein: 26.3g
Calories: 535kcal
Ready in: 55 minutes
Recipe by: WhollyTasteful
Bonus: 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.
14. Spiced Carrot And Lentil Soup
Protein: 17g
Calories: 353kcal
Ready in: 1 hour 5 minutes
Recipe by: TheVegConnection
Bonus: 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.
15. Butternut Squash Soup
Protein: 20.7g
Calories: 499kcal
Ready in: 50 minutes
Recipe by: GreedyGourmet
Bonus: 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!)!
16. Greek Lentil Soup
Protein: 16g
Calories: 263kcal
Ready in: 45 minutes
Recipe by: TheGreekFoodie
Bonus: 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.
17. Vegan Lasagna Soup
Protein: 20g
Calories: 338kcal
Ready in: 30 minutes
Recipe by: SixHungryFeet
Bonus: 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.
18. Creamy Tomato Basil Soup
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.
19. Vegetarian Thai Green Curry
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.
20. Vegan Split Pea Soup
Protein: 16.2g
Calories: 283kcal
Ready in: 1 hour 20 minutes
Recipe by: ASimplePalate
Bonus: 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!
21. 15-Minute Broccoli and Pea Soup
Protein: 18g
Calories: 374kcal
Ready in: 15 minutes
Recipe by: WholefoodSoulfoodKitchen
Bonus: 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!
22. Mushroom Soup Without Cream
Protein: 17g
Calories: 451kcal
Ready in: 30 minutes
Recipe by: WholefoodSoulfoodKitchen
Bonus: 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.
23. Creamy Italian Quinoa Soup
Protein: 18g
Calories: 387kcal
Ready in: 40 minutes
Recipe by: PlatingsAndPairings
Bonus: 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.
24. Moroccan Carrot Lentil Soup
Protein: 17g
Calories: 304kcal
Ready in: 42 minutes
Recipe by: ACedarSpoon
Bonus: 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.
25. Easy Vegan Minestrone Soup
Protein: 16g
Calories: 370kcal
Ready in: 35 minutes
Recipe by: MyPurePlants
Bonus: 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.
26. Vegan Mexican Meatball Soup
Protein: 26g
Calories: 477kcal
Ready in: 55 minutes
Recipe by: TraditionalPlant-BasedCooking
Bonus: 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!
27. Pea and Mint Soup
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.
28. 15 Bean Soup
Protein: 18g
Calories: 328kcal
Ready in: 1 hour 5 minutes
Recipe by: LittleSunnyKitchen
Bonus: 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.
29. Lentil and Tomato Soup
Protein: 20g
Calories: 419kcal
Ready in: 55 minutes
Recipe by: TheVeganLarder
Bonus: filling, easy and healthy
A warming & hearty vegan soup that is full of lovely lentils & tomatoes. Just like a hug in a bowl!
30. Vegan Tortilla Soup
Protein: 21g
Calories: 363kcal
Ready in: 30 minutes
Recipe by: Cadry’sKitchen
Bonus: 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.
31. Vegan Cream of Chicken Soup
Protein: 17g
Calories: 333kcal
Ready in: 45 minutes
Recipe by: CookingWithElo
Bonus: 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!
32. Lemony Vegan White Bean Soup
Protein: 16g
Calories: 317kcal
Ready in: 35 minutes
Recipe by: MyPurePlants
Bonus: 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.
33. Spiced Carrot and Lentil Soup
Protein: 17g
Calories: 353kcal
Ready in: 65 minutes
Recipe by: TheVegConnection
Bonus: 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.
34. Moroccan Chickpea Soup
Protein: 18g
Calories: 188kcal
Ready in: 45 minutes
Recipe by: Cooktoria
Bonus: 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.
35. Fava Bean Soup
Protein: 21.2g
Calories: 340kcal
Ready in: 1 hour 30 minutes
Recipe by: BrokebankVegan
Bonus: 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!
36. Sweet Potato Lentil Soup
Protein: 20g
Calories: 336kcal
Ready in: 45 minutes
Recipe by: FeastingNotFasting
Bonus: 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.
37. Pasta e Ceci
Protein: 16g
Calories: 362kcal
Ready in: 35 minutes
Recipe by: CiaoFlorentina
Bonus: 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!
38. Mexican Lentil Soup
Protein: 27g
Calories: 435kcal
Ready in: 35 minutes
Recipe by: MexicanMadeMeatless
Bonus: Mexican, vegan
Sopa de lentejas or Mexican lentil soup is a delicious vegan soup that’s super budget-friendly and crazy healthy too!
39. Black Chana Soup
Protein: 16.7g
Calories: 360kcal
Ready in: 40 minutes
Recipe by: GoHealthyEverAfter
Bonus: 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.
40. Egyptian Red Lentil Soup
Protein: 17g
Calories: 295kcal
Ready in: 45 minutes
Recipe by: TheMatbakh
Bonus: 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.
41. Authentic Pasta e Fagioli
Protein: 18g
Calories: 462kcal
Ready in: 30 minutes
Recipe by: CookingWithMammaC
Bonus: 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.
42. Lentil Spinach Soup
Protein: 16g
Calories: 269kcal
Ready in: 40 minutes
Recipe by: IFoodReal
Bonus: 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!
43. Instant Pot Adzuki Bean Soup
Protein: 16g
Calories: 265kcal
Ready in: 55 minutes
Recipe by: BeyondMereSustenance
Bonus: 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!
44. Red Lentil Soup
Protein: 28g
Calories: 433kcal
Ready in: 30 minutes
Recipe by: GatheringDreams
Bonus: 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.
45. Split Pea & ‘Ham’ Soup
Protein: 25g
Calories: 396kcal
Ready in: 45 minutes
Recipe by: TheVeganLarder
Bonus: 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!
46. Mexican Bean Soup
Protein: 28g
Calories: 618kcal
Ready in: 25 minutes
Recipe by: WholeFoodSoulFood
Bonus: 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.
47. Whey Root Vegetables Soup
Protein: 17g
Calories: 126kcal
Ready in: 35 minutes
Recipe by: LowCarbNoCarb
Bonus: 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.
48. Lebanese Lentil Soup
Protein: 15.3g
Calories: 250kcal
Ready in: 45 minutes
Recipe by: ACedarSpoon
Bonus: 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!
49. Zucchini Basil Soup
Searching for a vegetarian soup recipe that’s big on health benefits & low on calories? Try this zucchini (courgette) basil soup!
50. Peanut Butter Noodle Soup
Protein: 24g
Calories: 648kcal
Ready in: 30 minutes
Recipe by: VeganPunks
Bonus: 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!
High Protein Soup FAQ
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!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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