15 High-Protein Vegetarian Soups That Serve Comfort

Vegetarian soups don't have to be boring or void of protein — there are plenty of ways to make a meatless soup that's both delicious and filling. Plus, they're a great idea if you're looking to eat less meat, they're typically cost-effective and can be a great way to expose your family to new vegetables and legumes they don't normally eat.

Sure, you can make any meat-based soup vegetarian if you cut out the meat but these veggie-loaded soups are unique, loaded with flavor and hit the protein mark. So go ahead and add these high-protein vegetarian soups to your weekly repertoire.

• ‌308 calories‌
• ‌14 grams of protein‌

If you love lentil soup and vegetable soup, you'll love this combination recipe. Potatoes are nutritious, but you can swap them for sweet potatoes to boost fiber and beta-carotene antioxidants, which the body converts to vitamin A, says Mia Syn, RD and author of ‌Mostly Plant Based‌. And to make this completely vegetarian, make sure to use vegetable broth instead of chicken broth.

• ‌328 calories‌
• ‌18 grams of protein‌

This savory and hearty soup is a great way to use up items in your pantry. "Using a 15-bean soup mix is a great way to reap the unique benefits of an array of different beans," Syn says. But if you can't find a 15-bean package at your local grocery store, you can opt for any other mixed bean package instead.

"Colored beans like red and black possess a higher level of antioxidants than white beans, and green split peas are particularly high in plant protein."

• ‌283 calories‌
• ‌15.2 grams of protein‌

The blend of broccoli, parsnip and lentils makes this soup sweet, savory and creamy. "While parsnips add a sweet licorice-like taste with a hint of spice to this recipe, carrots are a suitable substitute," Syn says.

• ‌391 calories‌
• ‌11 grams of protein‌

Think of this bowl as a spin on traditional tortilla soup. "The vegan take on this soup uses canned jackfruit in place of pulled meat like chicken or pork," Syn says. "While mild in taste and similar in texture to meat, jackfruit can contain very little protein, but it is a good source of fiber, vitamin C and potassium."

• ‌206 calories‌
• ‌13.2 grams of protein‌

This childhood classic never gets old and can be customized in flavor easily. Green split peas are the star of this soup recipe and are among the highest protein and lowest carbohydrate in the legume family, Syn says. To add even more protein, consider adding boiled eggs or bite-sized pieces of tofu.

• ‌220 calories‌
• ‌11.6 grams of protein‌

This oil-free and grain-free soup is loaded with veggies and easy on sensitive tummies. "While a nutritious source of plant protein, mung beans can be difficult to find at local grocery stores," Syn says. So if you're unable to find mung beans, substitute for lentils.

• ‌327 calories‌
• ‌10.5 grams of protein‌

If you love Indian food, you will gobble up this curried beet and tandoori chickpea soup. Beets not only make this soup a gorgeous color but they're also loaded with nutrients. "Some studies suggest that nitrates found naturally in beets may help lower blood pressure," Syn says.

• ‌250 calories‌
• ‌11.9 grams of protein‌

Traditional chili can be heavy, but this veggie rendition is light and filling without making you feel tired and sluggish. "When butternut squash isn't in season, opt for sweet potato instead — it provides similar key nutrients, such as fiber and beta-carotene antioxidants," Syn suggests. Or you could opt for a frozen variety of butternut squash if available.

• ‌382 calories‌
• ‌15.9 grams of protein‌

Posole is a traditional Mexican soup made up of beans, pork, hominy, chiles and a flavor-rich broth. This vegetarian-friendly version makes pinto beans the star instead of meat. "If you don't have hominy on hand, frozen or canned corn is suitable as a substitute and as are black beans in place of pinto beans," Syn says.

• ‌352 calories‌
• ‌11 grams of protein‌

Ideal for sick days and cold/flu season, this zippy soup will surely satisfy. "As a mild-tasting vegetable, cauliflower soaks up all the flavor it's cooked with, making it a great addition to this flavor-heavy dish," Syn says. Plus, it's a non-starchy vegetable, so it's relatively low in carbohydrates. To add even more flavor and boost satiety, consider adding a nutrient-dense starch or grain like sweet potato or quinoa.

• ‌281 calories‌
• ‌11 grams of protein‌

The blend of butternut squash, lentils and coconut milk make this soup decadent and rich. Even though this recipe calls for butternut squash, any winter squash would do, Syn says. Consider using acorn, delicata or kabocha squash, which are all sources of fiber and betacarotene antioxidants.

• ‌196 calories‌
• ‌11 grams of protein‌

Seasonal squash, cauliflower and apples make this soup irresistibly delicious. Unlike other creamy soups, this recipe uses vegetables to make its thick and creamy base. If you want even more creaminess, add a touch of cream or coconut milk to the soup when serving.

• ‌378 calories‌
• ‌11 grams of protein‌

There's no doubt this soup has a unique flavor with the sweetness of the sweet potato and the salty and nutty flavor of peanuts. If you want to lower the overall saturated fat of this dish while keeping it vegetarian-friendly, opt for a reduced-fat or light canned coconut milk, Syn suggests.

• ‌260 calories‌
• ‌12 grams of protein‌

The combination of ginger and turmeric gives this soup a bold flavor and loads of nutrition. "Lentils are the star of this dish and they pack more protein than most legumes with an average of 12 grams per half-cup serving," Syn says. "They are also a source of plant-based iron and folate."

• ‌296 calories‌
• ‌12 grams of protein‌

This recipe is like chicken noodle soup, minus the chicken plus loads of veggies. "Orzo adds a boost of energizing carbohydrates to this recipe," Syn says. But if you want to lower the carb intake, consider using riced cauliflower instead of pasta. "You can also substitute brown rice for orzo as a whole grain alternative higher in fiber."