Iron-Rich High-Protein Vegetarian Minestrone Soup
Protein Minestrone
Hearty low-carb vegetarian minestrone packed with protein and iron from tempeh, lentils, and dark leafy greens.
This minestrone is my cozy, iron-forward take on a classic — built to be vegetarian, gluten-free, and low in carbs without skimping on heartiness or protein. I use crumbled tempeh and red lentils for a satisfying, meat-like texture and load the pot with spinach and kale for extra iron and flavor.
It’s the kind of soup that brightens a weeknight and keeps you full: simmered slowly so the lentils soften into the broth, finished with a squeeze of lemon and a sprinkle of Parmesan (optional) to lift the flavors. Serve with a crisp salad or a slice of gluten-free bread for a complete meal.
Nutrition (per serving)
Directions
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1
Heat olive oil in a large heavy pot over medium heat until shimmering.
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2
Add the chopped onion, carrots, and celery and cook, stirring occasionally, until softened, about 6 minutes.
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3
Stir in the garlic and crumbled tempeh; cook 4–5 minutes until the tempeh begins to brown and absorb the aromatics.
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4
Add the tomato paste and smoked paprika and cook 1 minute to deepen the flavor.
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5
Pour in the diced tomatoes, rinsed red lentils, and vegetable broth; stir to combine.
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6
Bring to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes until lentils are tender and the flavors have melded.
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7
Add the diced zucchini, chopped kale, and baby spinach and simmer 5–7 more minutes until the greens are wilted and zucchini is tender.
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8
Season with dried oregano, thyme, salt, pepper, and red pepper flakes to taste; adjust seasoning as needed.
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9
Remove from heat and stir in the lemon juice; if using, stir in grated Parmesan for a creamier finish.
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10
Ladle into bowls, garnish with chopped parsley and an extra drizzle of olive oil, and serve hot.
Ingredients
- Extra-virgin olive oil:2 tbsp
- Yellow onion, chopped:1 piece
- Carrots, diced:1/2 cup
- Celery stalks, diced:2 pieces
- Garlic cloves, minced:4 pieces
- Tempeh, crumbled:12 oz
- Red lentils, rinsed:3/4 cup
- Canned diced tomatoes:14 oz
- Tomato paste:2 tbsp
- Low-sodium vegetable broth:6 cups
- Zucchini, diced:2 pieces
- Kale, stems removed and chopped:2 cups
- Baby spinach:4 cups
- Dried oregano:1 tsp
- Dried thyme:1 tsp
- Smoked paprika:1/2 tsp
- Red pepper flakes (optional):1/4 tsp
- Kosher salt:1 tsp
- Freshly ground black pepper:1/2 tsp
- Fresh lemon juice:1 tbsp
- Grated Parmesan (optional):1/4 cup
- Fresh parsley, chopped (for garnish):2 tbsp
Tips & Notes
- For an even higher protein boost, swap half the tempeh for firm tofu or add a dollop of Greek yogurt when serving.
- If tempeh brand contains grains and you're extremely sensitive, check the label for gluten-free certification or use extra-firm tofu as a gluten-free substitute.
- Make this ahead — flavors deepen after a day in the fridge. Reheat gently and add a splash of broth if the soup thickens.
