High Protein Soup

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. Watch the video below to see how I make it in my kitchen!

Course Main Course

Cuisine American

Prep Time 5

Cook Time 30

Total Time 35

Servings servings

Calories 353kcal

Author Arman Liew

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.

Video

Notes

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.

Nutrition