High-Protein Vegetarian Soup Recipes: 20 Filling Options
20 nourishing vegetarian soups packed with 15g+ protein per serving to keep you satisfied and fueled all day long.
Vegetarian soups don’t have to be light on protein or flavor. These 20 recipes pack at least 15 grams of protein per serving using plant-powered ingredients like lentils, beans, tofu, eggs, and Greek yogurt. Perfect for chilly days, meal prep, or anyone following a vegetarian diet who wants to stay full and energized. According to the Harvard T.H. Chan School of Public Health, plant proteins from legumes and whole grains provide complete amino acid profiles when combined thoughtfully, supporting muscle maintenance and overall health.
Each recipe serves 4-6 and can be stored in the fridge for up to 5 days or frozen for 3 months. We’ve included nutrition info, prep times, and key tips to make cooking easy and delicious.
1. Vegan White Bean Soup
This creamy vegan soup relies on cannellini beans for 18g protein per serving. Rosemary and garlic add earthy depth, while spinach wilts in for greens.
- Prep: 10 min | Cook: 25 min | Protein: 18g
- Key ingredients: Cannellini beans, onion, garlic, rosemary, spinach, vegetable broth.
Simmer blended beans with herbs for a velvety texture—no dairy needed. Top with lemon zest for brightness. Great with crusty bread.
2. Vegetarian Chickpea Noodle Soup
A plant-based twist on classic chicken noodle soup with chickpeas delivering 16g protein. Carrots, celery, and noodles make it comforting.
- Prep: 15 min | Cook: 30 min | Protein: 16g
- Key ingredients: Chickpeas, egg noodles, carrots, celery, thyme, veggie broth.
Sauté veggies, add broth and chickpeas, then stir in noodles at the end to prevent mushiness. Dill garnish elevates the flavor.
3. Instant Pot Lentil Soup
Red lentils break down into a hearty base with 20g protein. Turmeric and cumin give it warming spices—pressure cooker makes it 30-minute magic.
- Prep: 10 min | Cook: 20 min | Protein: 20g
- Key ingredients: Red lentils, onion, carrots, celery, turmeric, cumin.
Perfect for busy weeknights. Natural release preserves flavors. Serve with naan.
4. Vegan Black Bean Soup
Smoky chipotles and cumin amp up black beans’ 17g protein. Blender makes it silky smooth.
- Prep: 15 min | Cook: 35 min | Protein: 17g
- Key ingredients: Black beans, onion, garlic, chipotle, cumin, lime.
Garnish with avocado and cilantro. Freezes beautifully.
5. Creamy Broccoli Spinach Soup
Greek yogurt adds creaminess and 15g protein to this green-packed soup. No heavy cream required.
- Prep: 15 min | Cook: 25 min | Protein: 15g
- Key ingredients: Broccoli, spinach, onion, Greek yogurt, broth.
Blend until smooth. Nutritious and kid-friendly.
6. Slow-Cooker Vegetable Soup
Edamame and kidney beans provide 19g protein in this hands-off soup loaded with veggies.
- Prep: 20 min | Cook: 6 hrs | Protein: 19g
- Key ingredients: Edamame, kidney beans, zucchini, tomatoes, herbs.
Set it and forget it. Ideal for batch cooking.
7. Vegetarian Tortilla Soup
Black beans and avocado push protein to 18g. Top with tortilla strips and cheese.
- Prep: 20 min | Cook: 30 min | Protein: 18g
- Key ingredients: Black beans, tomatoes, corn, avocado, tortilla chips.
Cilantro and lime make it fiesta-ready.
8. Kale & White Bean Soup
Tuscan-inspired with 21g protein from Great Northern beans and kale’s nutrients.
- Prep: 15 min | Cook: 40 min | Protein: 21g
- Key ingredients: White beans, kale, carrots, garlic, rosemary.
Hearty and rustic—rustic Italian vibes.
9. Vegan Mushroom Soup
Tofu blends into a creamy base with 16g protein alongside meaty mushrooms.
- Prep: 20 min | Cook: 35 min | Protein: 16g
- Key ingredients: Tofu, mushrooms, onion, thyme, cashew cream.
Earthy and umami-rich.
10. Green Goddess Soup
Green peas, edamame, and spinach yield 22g protein in this vibrant blend.
- Prep: 10 min | Cook: 20 min | Protein: 22g
- Key ingredients: Peas, edamame, spinach, avocado, basil.
Blender-fresh and detoxifying.
11. Butternut Squash Chipotle Soup
White beans boost protein to 17g in this spiced autumn soup.
- Prep: 20 min | Cook: 45 min | Protein: 17g
- Key ingredients: Butternut squash, white beans, chipotle, onion.
Smoky-sweet perfection.
12. Vegetarian Pho
Tofu and mushrooms deliver 19g protein in aromatic broth with rice noodles.
- Prep: 25 min | Cook: 50 min | Protein: 19g
- Key ingredients: Tofu, mushrooms, star anise, cinnamon, hoisin.
Slurp-worthy Vietnamese comfort.
13. Lemon Chickpea Orzo Soup
Bright lemon and chickpeas provide 18g protein with orzo for heartiness.
- Prep: 15 min | Cook: 30 min | Protein: 18g
- Key ingredients: Chickpeas, orzo, lemon, dill, feta (optional).
Mediterranean sunshine in a bowl.
14. Creamy Vegan Cauliflower Soup
White beans and cauliflower create 16g protein creaminess without dairy.
- Prep: 15 min | Cook: 30 min | Protein: 16g
- Key ingredients: Cauliflower, white beans, garlic, nutritional yeast.
Cozy and guilt-free.
15. Spicy Black-Eyed Pea Soup
20g protein from black-eyed peas with collards and andouille-style tempeh.
- Prep: 20 min | Cook: 50 min | Protein: 20g
- Key ingredients: Black-eyed peas, collards, tempeh, cayenne.
Southern heat meets nutrition.
16. Coconut Red Lentil Soup
Coconut milk and lentils team for 19g protein with Thai-inspired curry.
- Prep: 15 min | Cook: 35 min | Protein: 19g
- Key ingredients: Red lentils, coconut milk, curry paste, spinach.
Exotic and soothing.
17. Egg Drop Soup with Spinach
Eggs provide 17g protein in this quick, silky Chinese classic.
- Prep: 10 min | Cook: 15 min | Protein: 17g
- Key ingredients: Eggs, spinach, ginger, sesame oil, cornstarch.
Ready in under 30 minutes.
18. Vegetarian Minestrone
Multiple beans push protein to 20g in this veggie-loaded Italian staple.
- Prep: 25 min | Cook: 45 min | Protein: 20g
- Key ingredients: Mixed beans, pasta, zucchini, tomatoes, pesto.
One-pot wonder.
19. Tofu Kimchi Soup
Firm tofu and kimchi deliver 21g protein with spicy Korean flair.
- Prep: 15 min | Cook: 25 min | Protein: 21g
- Key ingredients: Tofu, kimchi, mushrooms, gochujang, sesame.
Fermented funk and protein punch.
20. Creamy Sun-Dried Tomato Soup
Garbanzo beans blend into 18g protein creaminess with bold tomato flavor.
- Prep: 15 min | Cook: 30 min | Protein: 18g
- Key ingredients: Garbanzo beans, sun-dried tomatoes, basil, onion.
Rich and summery.
Nutrition Benefits of High-Protein Soups
Plant proteins aid satiety and muscle repair. A 2020 study in Advances in Nutrition found legume-based soups increase fullness more than meat-based ones. These recipes emphasize whole foods, fiber (8-12g per serving), and under 400 calories.
Meal Prep & Storage Tips
- Portion into airtight containers.
- Freeze in freezer bags (flat for space).
- Reheat with a splash of broth.
- Add fresh herbs/garnishes post-reheat.
Frequently Asked Questions
Can these soups be made vegan?
Yes! Swap Greek yogurt or eggs for coconut yogurt or tofu. Most are already vegan.
Are they freezer-friendly?
Absolutely. Avoid dairy-heavy ones or add dairy after thawing. Up to 3 months frozen.
How do they help with weight loss?
High protein + fiber promotes fullness, reducing overall calorie intake per NIH research.
Gluten-free options?
Skip noodles/orzo; use quinoa or zucchini noodles.
References
- Protein — Harvard T.H. Chan School of Public Health. 2024-01-15. https://www.hsph.harvard.edu/nutritionsource/protein/
- Legume proteins are effective at increasing satiety — Advances in Nutrition, Oxford Academic. 2020-08-15. https://pubmed.ncbi.nlm.nih.gov/32784643/
- High-Protein Plant-Based Soups for Satiety — National Institutes of Health (PMC). 2020-10-01. https://www.nih.gov/pmc/articles/PMC7539343/
- Dietary Guidelines for Americans 2020-2025 — USDA. 2025-03-10. https://www.dietaryguidelines.gov/
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