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23 Delicious High Protein Vegan Soups (easy recipes)

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, 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 ????

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.

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.

Lentil Vegetable Soup

Check out the recipe here

5 from 7 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!

Spicy Vegan Chorizo and Potato Soup

23 Delicious High Protein Vegan Soups - Spicy Vegan Chorizo and Potato Soup | Hurry The Food Up

Check out the recipe here

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.

Mushroom Soup without Cream

23 Delicious High Protein Vegan Soups - Mushroom Soup Without Cream | Hurry The Food Up

Check out the recipe here

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.

Spicy Black Bean Soup

Check out the recipe here

4.71 from 48 votes
Protein: 18g
Calories: 442kcal
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!

Broccoli and Pea Soup

23 Delicious High Protein Vegan Soups - Broccoli and Pea Soup | Hurry The Food Up

Check out the recipe here

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!

Vegan Ramen with Pan-Seared Tofu and Vegetables

23 Delicious High Protein Vegan Soups - Vegan Ramen with Pan-Seared Tofu and Vegetables | Hurry The Food Up

Check out the recipe here

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!

Umbrian Lentil Soup with Pasta

23 Delicious High Protein Vegan Soups - Umbrian Lentil Soup with Pasta | Hurry The Food Up

Check out the recipe here

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.

Vegan Pho Recipe – Vietnamese Noodle Soup

Check out the recipe here

5 from 2 votes
Protein: 20g
Calories: 589kcal
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.

Easy Red Lentil Dahl

23 Delicious High Protein Vegan Soups - Easy Red Lentil Dahl | Hurry The Food Up

Check out the recipe here

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!

The Best Chili Sin Carne

23 Delicious High Protein Vegan Soups - The Best Chili Sin Carne | Hurry The Food Up

Check out the recipe here

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!

Vegan Beef Stew

23 Delicious High Protein Vegan Soups - Vegan Beef Stew | Hurry The Food Up

Check out the recipe here

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.

Asian-style Creamy Corn Soup

Check out the recipe here

4.86 from 7 votes
Protein: 16g
Calories: 541kcal
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?!

Lentil and Tomato Soup

23 Delicious High Protein Vegan Soups - Lentil and Tomato Soup | Hurry The Food Up

Check out the recipe here

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!

Spicy Lentil Potato Soup

23 Delicious High Protein Vegan Soups - Spicy Lentil Potato Soup | Hurry The Food Up

Check out the recipe here

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. To make it, you only need some staple pantry ingredients.

Vegan Yellow Split Pea and ‘Ham’ Soup

23 Delicious High Protein Vegan Soups - Vegan Yellow Split Pea and 'Ham' Soup | Hurry The Food Up

Check out the recipe here

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!

The BEST Vegan Chili Recipe

23 Delicious High Protein Vegan Soups - The BEST Vegan Chili Recipe | Hurry The Food Up

Check out the recipe here

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!

Black Eyed Pea Soup

23 Delicious High Protein Vegan Soups - Black Eyed Pea Soup | Hurry The Food Up

Check out the recipe here

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.

Vegan Spinach Soup

23 Delicious High Protein Vegan Soups - Vegan Spinach Soup | Hurry The Food Up

Check out the recipe here

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.

One-Pot Vegan Red Lentil Chili

23 Delicious High Protein Vegan Soups - One-Pot Vegan Red Lentil Chili | Hurry The Food Up

Check out the recipe here

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!

Vegan Cream of Chicken Soup

23 Delicious High Protein Vegan Soups - Vegan Cream of Chicken Soup | Hurry The Food Up

Check out the recipe here

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.

Red Lentil Soup

23 Delicious High Protein Vegan Soups - Red Lentil Soup | Hurry The Food Up

Check out the recipe here

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!

Vegan Lasagna Soup

23 Delicious High Protein Vegan Soups - Vegan Lasagna Soup | Hurry The Food Up

Check out the recipe here

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 (Kala Chana Soup)

23 Delicious High Protein Vegan Soups - Black Chana Soup | Hurry The Food Up

Check out the recipe here

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. 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.

The post 23 Delicious High Protein Vegan Soups (easy recipes) appeared first on Hurry The Food Up.

Vegetarian Research

20-Minute Peanut Noodles

If you’re looking for a quick and easy meal packed with protein and flavor, my 20-Minute Peanut Noodle Recipe is for you! You may already have all the ingredients for the homemade peanut sauce on hand, and you can use any kind of noodles you like. Top with chopped peanuts and fresh cilantro and enjoy for lunch or dinner.

close up of easy peanut noodles in a bowl

I’m always in the mood for a big bowl of noodles, and these 20-Minute Peanut Noodles hit the spot every single time. The creamy peanut butter-based sauce is easy to make and packed with flavor. These peanut butter noodles can be enjoyed by themself or with a side of veggies.

Why You’ll Love These Easy Peanut Noodles

  • Easy to make – I love that these peanut noodles come together quickly and easily. If you have all the ingredients on hand, you can whip them up in just about 20 minutes.  
  • Packed with flavor – My homemade peanut sauce is full of bold flavors that complement each other so well. I love using fresh ginger and garlic, and you can add in a few spoonfuls of chili garlic sauce for extra heat, if you like.
  • Great for lunch or dinner – These delicious peanut noodles are easy enough to make for lunch, but filling enough to enjoy for dinner. They can be eaten on their own, or you can bulk up this meal by adding in some vegetables and protein. Tofu or chickpeas work well.

showing how to make the noodles and the peanut sauce

Peanuts 101

Peanuts are often grouped into the category of “nuts,” but they are actually legumes, which belong to the pea family. They grow in softer pods, as opposed to hard shells that nuts like pecans, walnuts, and Brazil nuts have. Most people, including myself, usually just refer to them as nuts, though.

I sometimes feel like peanuts get a bad rap, compared to other nuts, because they’re higher in saturated fats and lower in Omega-6s, but peanuts can still be a healthy part of your diet. They’re packed with protein, fiber, and antioxidant properties. There are many peanut products available, including peanut butter, that can be ultra-processed and packed with sugar. Make sure to buy peanut butter that has no added sugar. You can also easily make your own peanut butter using peanuts and a blender.

showing how to make the homemade peanut sauce

20-Minute Peanut Noodle Recipe Ingredients

  • Noodles – I suggest an Asian-style noodle for this recipe. I love these Thai wheat noodles that come already cooked, but you can also use rice noodles or udon-style noodles that you cook beforehand. Regular spaghetti noodles can also be used, if needed.
  • Peanut Butter – I like to use a no-sugar-added, creamy peanut butter for this recipe.  Crunchy can also be used, if you prefer.
  • Pure Maple Syrup – Make sure to get pure maple syrup, rather than pancake syrup, which often contains added ingredients and is much sweeter. Maple syrup adds a nice sweetness to the stir-fry sauce. You can also use honey or agave syrup if you prefer.
  • Tamari – Tamari is a naturally gluten-free sauce that is very similar to soy sauce. It’s a bit thicker than soy sauce, and I prefer to use it, but soy sauce works great too! Whether using tamari or soy sauce, I prefer the low-sodium version if possible.
  • Toasted Sesame Oil – Be sure to use toasted sesame oil, which has a lot more flavor than regular sesame oil.
  • Fresh Garlic – Fresh garlic tastes great and adds a lot to this peanut sauce! I always recommend using fresh garlic cloves rather than jarred, chopped garlic. It just doesn’t have the same taste, but it will definitely work if that’s what you have or prefer.
  • Fresh Ginger – Fresh ginger tastes much better than dried, so I use fresh ginger in my stir-fry sauce whenever possible. It’s best when grated so there aren’t big chunks in the sauce, as ginger can be tough.
  • Cornstarch – Cornstarch thickens the peanut sauce, coating the noodles nicely. You can also use arrowroot starch.  
  • Water – Use the same water you drink. Room temperature, or warm, is best for mixing well into the sauce.

close up of 20 minute peanut noodles in a pan

How To Make Quick and Easy Peanut Noodles

  1. Heat a large pot of water to a boil, add noodles, and cook according to package directions. I like using the pre-cooked udon-style noodles that only need to be boiled for 4-5 minutes. Drain noodles and set aside.
  2. Make the peanut sauce while the noodles are cooking. Add all the sauce ingredients to a jar, put the lid on, and shake until well combined. You can also mix the sauce in a medium-sized bowl, if you like.
  3. Heat a large skillet over medium heat and pour in the sauce. Let the peanut sauce cook until thickened, about 3-4 minutes, stirring regularly so it doesn’t burn.
  4. Once the sauce is thickened and coats the back of your spatula, stir in the noodles and cook for a few minutes until the sauce is fully incorporated into the noodles and everything is heated through. Remove from the heat and serve right away. Garnish with chopped peanuts, cilantro, and a squeeze of fresh lime juice, if desired. Enjoy!

close up of a bowl of vegan peanut noodles topped with chopped peanuts and cilantro

Recipe Frequently Asked Questions

  • This recipe is vegan.
  • Make this recipe gluten-free by using gluten-free rice noodles and make sure to use gluten-free tamari or soy sauce.
  • Make this recipe nut-free by substituting the peanut butter with sun butter.
  • Is the peanut sauce spicy? No, you can make it as spicy or as mild as you like by adding chili paste or another Asian-style hot sauce of your choice.
  • How many servings does this recipe make? It makes two extra-large portions or four smaller portions. You can easily bulk it up by adding vegetables and/or protein.
  • How long do leftovers last? If stored in an air-tight container, leftovers should last 4-5 days. Reheat in the microwave or on the stovetop in a pan.
  • Can these peanut noodles be frozen? Yes, allow them to cool completely and then place them in a freezer-friendly, airtight container in the freezer for up to three months.

Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!

a forkful of peanut noodles in a bowl

Looking For More Easy Noodle Recipes?

Quick and Easy Garlic Noodles

Vegan Creamy Coconut Noodles

Easy Ginger Tahini Noodles

Noodles with Cabbage and Carrots

Sweet and Spicy Stir Fry Noodles


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20 Minute Peanut Noodles



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  • Author:
    She Likes Food


  • Total Time:
    20 minutes


  • Yield:
    2-4
  • Diet: Vegan

Description

If you’re looking for a quick and easy meal that is packed with protein and flavor, my 20 Minute Peanut Noodle Recipe is for you! You may already have all the ingredients for the homemade peanut sauce on hand, and you can use any kind of noodles you like. Top with chopped peanuts and fresh cilantro and enjoy for lunch or dinner.


Ingredients

  • 1 lb 5 oz Asian style noodles*
  • 1/3 cup water
  • 1/3 cup creamy peanut butter
  • 1/3 cup tamari, I like to use low sodium
  • 1/4 cup pure maple syrup
  • 1 tablespoon toasted sesame oil
  • 12 tablespoons chili garlic sauce, to taste (depending on how spicy you want your sauce)
  • 1 teaspoon rice wine vinegar
  • 12 cloves garlic, finely grated
  • 1 teaspoon finely grated fresh ginger
  • 1 1/2 teaspoons cornstarch or arrowroot starch
  • Salt, to taste
  • Optional garnishes: chopped peanuts, chopped fresh cilantro or green onion



Instructions

  1. Heat a large pot of water to a boil, add noodles and cook according to package directions.  I like using the pre-cooked udon style noodles that only need to be boiled for 4-5 minutes.  Drain noodles and set aside.
  2. Make the peanut sauce while the noodles are cooking.  Add all sauce ingredients to jar, place lid on and shake until completely combined.  You can also mix the sauce in a medium sized bowl, if you like.
  3. Heat a large skillet over medium heat and pour in the sauce.  Let peanut sauce cook until thickened, 3-4 minutes, stirring regularly, so that it doesn’t burn.
  4. Once sauce is thickened, and coats the back of your spatula, stir in the noodles and cook for a few minutes until sauce is fully incorporated into the noodles and everything is heated through.  Remove from the heat and serve right away.  Garnish with chopped peanuts, cilantro and a squeeze of fresh lime juice, if desired.  Enjoy!

Notes

Asian style noodles: rice noodles, soba noodles, ramen noodles, udon noodles, lo mein noodles

  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Asian Inspired

The post 20-Minute Peanut Noodles appeared first on She Likes Food.

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