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My high-protein soup features tender veggies and a hearty mix of barley and legumes simmered in an aromatic broth. It’s perfect for meal prep and packs in over 35 grams of protein.
Craving more high-protein soup recipes (and stews)? Try my Tuscan white bean soup, vegetable beef barley soup, and no bean chili next.
Few things are as comforting as a massive bowl of soup. Except perhaps, a massive bowl of my family’s special soup loaded with protein and veggies.
Did you know protein is the most satiating macronutrient, even more than carbs and fat? When paired with warming spices and nourishing veggies, it makes for a healthy soup recipe that leaves no room for wanting.
Table of Contents
Why I love this recipe
- Healthy. 35 grams of protein, plus fiber and a host of vitamins and minerals. My soup ticks all the boxes.
- No meat needed. Yes, you can get protein from non-meat sources! And this soup is naturally vegan and gluten-free!
- A one-pot soup. So clean-up is done in minutes. It may be one of the reasons why I make it so often…
- Budget-friendly. Grains are a notoriously affordable source of protein, and with a few household spices, you get a soup layered with flavor.
Ingredients needed
- Olive oil. For sautéeing the veggies.
- Stewing vegetables. I used onion, carrot, and celery, also known as a mireproux. These are my non-negotiable vegetables for any soup or stew!
- Potatoes. Peeled and cubed into equal-sized pieces. I used russet potatoes as they hold their shape better than other potatoes (which dissolve when cooked too long!).
- Garlic. Freshly minced please, not the dried stuff!
- Baby spinach. For color and fiber. Other greens like kale or Swiss chard also work wonders.
- Vegetablr broth. Or any broth of choice. I like to choose a good-quality brand with minimal salt added.
- Tomato juice. For flavor and essential acidity.
- Water. To soften the soup so it’s not too heavily seasoned.
- Salt and black pepper. To taste.
- Spices. I used paprika, cumin, and chili powder.
- Barley. For bulk and TONS of protein. I used pearl barley, which cooks quickly and has a nice uniform texture. Keep in mind the cooking time may vary if you’re using hulled barley.
- Legumes. I used green lentils, red lentils, and yellow lentils, but you can use other colors of lentils, split peas, black eyed peas, black beans, or mung beans. All of these kinds of beans pack in between 30-95 grams of protein!!
How to make high protein soup
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Sauté the veggies. Add oil to a large pot over medium-high heat. Once hot, add the stewing veggies and sauté until translucent.
Step 2- Add the potatoes. Add the garlic and potato and cook for several minutes.
Step 3- Build the broth. Pour in the stock, tomato juice, and water. Bring to a simmer.
Step 4- Finish the soup. Once simmering, add the spices, barley, and legumes.
Step 5- Simmer. Cook for 30 minutes until the legumes and potatoes are fully cooked. Fold in the spinach.
Step 6- Serve. Add spinach and stir until it wilts. Serve warm with a garnish of fresh herbs.
Can I make this in the Instant Pot?
Yes, while I prefer the stovetop method, you can certainly save a little time using the Instant Pot instead.
Simply sauté the veggies, garlic, and potatoes in the Instant Pot using the sauté mode. Add the remaining ingredients, except for the spinach, and pressure cook for 10 minutes. Natural release for 5 minutes, then stir in the spinach before serving.
Arman’s recipe tips
- Cut the veggies to the same size. So they cook evenly.
- Taste as you go. And add any seasonings as needed.
- Add more liquid. Sometimes, I’ve noticed the grains soak up a lot of moisture, so feel free to add more liquid until it reaches your desired consistency. Just remember to taste test before serving since more liquid can dilute the soup’s flavors.
Variations
- Add extra protein. To bulk up this soup even more, add ground beef, pork sausage, or shredded chicken breasts.
- Switch up the protein. Use chickpeas, kidney beans, cannellini beans, or, honestly, whatever grains or beans you prefer. There are no wrong answers!
- Make it creamy. Add a splash of heavy cream or Greek yogurt right before serving, and top with a generous handful of parmesan cheese.
- Garnish, garnish, garnish! Top the soup with crispy bacon, diced tomatoes, and a lemon wedge for a little extra flavor boost.
Storage instructions
To store: Leftover soup should be cooled and stored in an airtight container in the refrigerator for up to one week.
To freeze: Let the soup cool completely, store it in a freezer-safe container, and freeze for up to three months. Let the soup thaw overnight in the fridge.
To reheat: Transfer the leftovers to a pot and reheat it on low-medium heat. Stir occasionally and add more stock or water if needed.
More healthy soup recipes you’ll love
High Protein Soup
Ingredients
- 1/4 cup olive oil
- 1 medium onion chopped
- 1 large carrot chopped
- 2 stalks celery cubed
- 1 large potato chopped
- 2 cloves garlic minced
- 4 cups vegetable broth
- 1 cup tomato juice
- 1 cup water
- 1 teaspoon salt
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon pepper
- 1/2 teaspoon chili pepper optional
- 1/2 cup barley
- 1 2/3 cups lentils or legumes of choice
- 1 cup baby spinach
Instructions
- In a large skillet, pot, or Dutch oven, heat olive oil over medium-high heat. Once hot, add the onion, carrots, and celery, and saute until translucent.
- Add the garlic and potatoes and cook for 2-3 minutes.
- Pour in the broth, tomato juice, and water. Bring it to a simmer, then add the salt, paprika, cumin, pepper, chili powder, barley, and lentils.
- Stir everything together and cook for 30 minutes or until the legumes and potatoes are fully cooked.
- Add the spinach and stir the soup until it wilts. Remove the soup from the heat and serve with fresh herbs.
Love this meatless option for barley soup i put mine in the slow cooker.