23 Delicious High Protein Vegan Soups (easy recipes)
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.
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, proves 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
Read everything above? Then take ten and scroll through some of the best vegan soup recipes packed with protein.
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. Brown rice is another option. 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.
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.
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 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: 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!
An easy and nutritious traditional one-pot vegetarian/vegan pasta and lentil soup recipe from Umbria in Central Italy. An authentic Italian pasta recipe.
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.
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: 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!
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?!
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.
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!
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: 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.
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.
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.
This Cheesy Green Chile Pinto Bean recipe is cozy and flavorful. This delicious bean dish is a great one-pan vegetarian meal that can be enjoyed as a side or main course, with chips or corn tortillas and your favorite toppings. Each serving boasts 26 grams of protein, so you’ll feel satisfied for hours after eating.
Given how much I love beans and cheese, it’s a little surprising that I haven’t already posted a recipe like this one. These Cheesy Green Chile Pinto Beans are quick and easy to throw together while packing in tons of flavor. Enjoy them with tortilla chips or rice for a filling meal that’s high in protein and fiber.
Why You’ll Love These Cheesy Pinto Beans
Minimal Main Ingredients Needed – This recipe uses Pinto beans, canned green chile, and canned tomatoes. Cheese and spices are also needed, but if you have a stocked spice cabinet, it shouldn’t be a problem.
Made in One Pot – This recipe can be made in one pot with an oven-safe skillet. I used an enameled cast iron skillet to cook the bean mixture on the stove and then transferred it to the oven to melt the cheese at the end.
Versatile – I love having these green chile pinto beans on hand because they can be used in many different ways. I like to serve them as a side dish or enjoy them as a main with tortilla chips or corn tortillas. Add your favorite toppings or roll this filling into a burrito with some added rice.
Why Your Body Will Love These Green Chile Pinto Beans
Blood Sugar Regulation – Pinto beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes pinto beans a healthy choice for people with diabetes who need to control their blood sugar levels more.
Heart Health – Beans contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can greatly reduce the chances of a stroke or heart attack.
Digestive Health – Beans are also high in insoluble fiber, which helps bulk up the digestive system and prevent constipation. The fiber in beans also acts as a prebiotic that feeds the good bacteria in the large intestine and carries out toxins in the system. Green chile also benefits digestion by increasing the production of gastric juices and improving nutrient absorption.
Cheesy Green Chile Pinto Bean Recipe Ingredients
Pinto Beans – I used three cans of pinto beans that I rinsed and drained. I love pinto beans in this recipe, but you can use any kind of beans you like.
Green Chile – I used two small cans of Hatch green chile. Fresh or frozen green chile is also great if you can get it. I like using the mild kind, but you can use whatever heat level you prefer.
Tomatoes – I used a can of fire-roasted tomatoes. I drained off most of the liquid and diced the tomatoes into pieces similar in size to the green chile (optional). Freshly diced tomatoes work great, too.
Spices – I seasoned these pinto beans with cumin, paprika, smoked paprika, granulated garlic, dried oregano, salt and pepper. If you don’t have these spices on hand, you can buy a packet of chili or fajita seasoning and use a Tablespoon or two.
Onion & Garlic – Fresh onion and garlic create a nice flavor base for this recipe and complement the other ingredients.
Cheese – I used pepper jack cheese because I love its flavor and wanted to add some extra heat. Regular Monterey jack, or even cheddar, also works. If making this dish vegan, use your favorite meltable vegan cheese.
How To Make Cheesy Pinto Beans
Preheat the oven to 425 degrees F. Heat a large (oven-safe) skillet over medium heat and add the diced onion with a pinch of salt. Cook the onion until softened, 3-4 minutes. Add the minced garlic and cook another 1-2 minutes until fragrant.
Add the pinto beans, canned tomatoes, green chile, spices, and salt and pepper. Mix well to combine the ingredients completely. Let the mixture cook until heated and then simmer for about 5 minutes.
Next, add half of the shredded cheese and stir until melted. Evenly sprinkle the remaining half of the cheese on top of the pinto beans and place in the preheated oven until melted, 5-7 minutes.
Remove from the oven and allow to cool for a few minutes before enjoying. Garnish with chopped cilantro and enjoy with tortilla chips or warm corn tortillas
Recipe Frequently Asked Questions
This recipe is already gluten-free.
Make this recipe vegan by using your favorite melty vegan cheese substitute.
Can I use black beans instead of pinto beans? Yes, any kind of beans can easily be subbed into this recipe.
What kind of cheese is best? I like using pepper jack in this recipe because of the heat it adds, but any cheese will do.
How should I enjoy this recipe? There are many ways to enjoy these pinto beans. I like to eat them with chips or warm corn tortillas. You can also make them into burritos or enjoy them as a side to scrambled eggs.
Is this recipe freezer-friendly? Yes, I suggest cooking the bean mixture on the stove, letting it cool completely, and then transferring it to a freezer-friendly container. Add the top layer of cheese, cover and secure, and freeze for up to three months.
How long do leftovers last? Leftovers should last about 4-5 days if stored in an airtight container.
Do you have a question I didn’t answer? Please ask me in the comment section below, and I will respond as soon as possible.
This Cheesy Green Chile Pinto Bean recipe is cozy and flavorful. These delicious beans are a great one pan vegetarian meal that can be enjoyed in many different ways. Serve as a side dish or as the main course, along side chips or corn tortillas, with your favorite toppings. Each serving boasts 26 grams of protein, so you’ll be satisfied for hours after eating.
Ingredients
2 teaspoons olive oil
1/2 medium sized yellow onion, diced
2–3 cloves garlic, minced
3 (15 oz) cans pinto beans, drained and rinsed
1 (14.5 oz) can fire roasted tomatoes, I like to drain the liquid and then dice them up into small pieces
2 (4 oz) cans diced green chile, I used mild
1 1/2 teaspoons cumin
1 teaspoon paprika
1/2 teaspoon granulated garlic
1/4 teaspoon smoked paprika
1/4 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1 (8 oz) block pepper jack cheese, grated (divided)
Instructions
Pre-heat oven to 425 degrees F. Heat a large (oven safe*) skillet over medium heat and add the diced onion, with a pinch of salt. Cook onion until softened, 3-4 minutes. Add in the minced garlic and cook another 1-2 minutes, until fragrant.
Add in the pinto beans, canned tomatoes, green chile, spices and salt and pepper. Mix until everything is completely combined and let mixture cook until heated through and starting to simmer, about 5 minutes.
Next, add half of the shredded cheese in and stir until cheese is melted. Evenly sprinkle the remaining half of the cheese on top of the pinto beans and place in the pre-heated oven until cheese is melted, 5-7 minutes.
Remove from the oven and allow to cool for a few minutes before enjoying. Garnish with chopped cilantro and enjoy with tortilla chips or warm corn tortillas
Notes
*If you don’t have an oven safe skillet, you can cook the mixture in a regular skillet and then transfer it to an oven safe dish to finish cooking.
You could also place a lid on the pan once you’ve sprinkled the top layer of cheese on and let it sit for a few minutes to hopefully melt the cheese, rather than placing the entire pan in the oven.
Prep Time: 25 mins
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