These high protein vegetarian soups are not only delicious but full of vegetables for a healthy liver diet and packed with plant protein. These vegan soups are low calorie and in line with the dietary recommendations in the Mastering Diabetes book for reversing insulin resistance as they are low in fat and full of low calorie vegetables that are among the best foods to lower blood sugar levels.
I added white beans and soy milk to many of these high-protein vegan soups, as they are high in plant protein and help to create a delicious creamy base without the addition of dairy, which is a common food sensitivity for many people. Some dairy products, such as cheese and cream, are high in saturated fats and can increase insulin resistance in susceptible individuals. All these low-fat vegetarian soups are low in saturated fats.
The high protein vegan soups are naturally low calorie yet filling due to ample water and vegetables that help you to feel satiated without consuming too many calories. Eating a low calorie diet is one of the best ways to reach your ideal weight.
In winter, I crave warm, cozy soups full of liver healthy vegetables more than salads. I also love that it is so easy to make these soups. I always freeze the leftovers in mason jars that I pull out of the freezer the night before whenever I want to have one of these high-protein vegetarian soups for lunch the following day.
The high-protein vegetarian soups are also gentle on the digestive system, as the vegetables are cooked and soft yet still contain ample fiber for gut health. All these soups are high in plant protein, delicious, and healthy. I like to serve the soup with toasted gluten-free bread topped with marmite and goat cheese for a satiating, easy, and nutritious lunch. You could also try serving it with this gluten free oatmeal flax bread.
If you have busy days, prep these soups in the evening and enjoy them for lunch throughout the week. You can reheat the soup anytime or even heat it in the morning and place it in a well-insulated soup thermos and enjoy it for lunch!
Preparing these soups in advance ensures you always have a healthy, high-protein meal ready to go, making your week a little less hectic. I hope you enjoy these seven healthy high protein soups as much as I do :)
All of the following soups can be found in my high protein vegetarian soups E-book that you can sign up to access. The E-book is designed to be downloaded or to be printed on standard paper so you can create your own recipe book binder.
#1 Cauliflower Potato and White Bean Soup
This cauliflower potato and white bean soup is incredibly creamy yet vegan, high in plant protein, and GF. The combination of cauliflower, potato, white beans, Brazil nuts, and soy milk yields the creamiest vegan cauliflower soup, which is flavored with garlic and onion and spiced with red pepper chili flakes.
This soup is a nutritional powerhouse, packed with plant protein from cauliflower and white beans. A single serving delivers 25 grams of protein and a modest 430 calories, making it a nutritious and creamy option for those seeking a high protein vegan soup.
#2 Sweet Potato and Red Lentil Soup
This sweet potato red lentil soup is yummy yet healthy and nourishing. It perfectly balances sweet, savory, and spicy flavors. It is blended into a creamy vegan soup that is high in protein and GF, plus great for weight loss and gut health.
The natural sweetness of sweet potatoes pairs beautifully with the earthy richness of red lentils, while the Thai red curry paste, garam masala, red pepper flakes, and fresh minced ginger add the perfect spice. A squeeze of lime juice adds the perfect zest to tie all the ingredients together, and a sprinkle of fresh cilantro is optional for extra freshness.
#3 Tomato and White Bean Soup
This creamy tomato and white bean soup is made with a combination of fresh tomatoes, canned tomatoes, and sun-dried tomatoes for the best-tasting tomato soup, spiced with Italian spices and all the tomato flavors. Adding sun-dried tomatoes added a depth of flavor that complemented the fresh and canned tomatoes.
White beans and soy milk make the best tasting dairy-free creamy tomato soup. It is high in plant protein and healthy fats and will hit the spot on a cold day to warm you up. The soup is rich and velvety due to the blend of cannellini beans, cashews, and soy milk, which provides a creamy texture without any dairy.
#4 Vegan Borscht Soup
This vegan borscht soup is made with liver-cleansing beets and vegetables in a creamy blended base of cashews, soy milk, and white beans seasoned with fresh dill for a hearty and flavorful soup. It is made with traditional borscht ingredients except for the addition of soy milk and cannellini beans, which make the best borscht soup, that is dairy-free yet has a creamy base that is butter and cream-free.
Enjoy the dairy-free yet creamy vegan borscht soup, which is delicious and healthy. The vegan borscht comes together in 40 minutes and tastes great, served both warm and cold.
#5 Broccoli and White Bean Soup
This creamy broccoli and white bean soup is the perfect nourishing soup for anyone looking for a high-protein plant-based soup. Thanks to the combination of broccoli, white beans, and soy milk, the high-protein broccoli soup is vegan, gluten-free, and delicious.
The key to making the best-tasting white bean and broccoli soup is roasting the broccoli in the oven until crispy and browned along the edges before adding it to the soup. The roasted broccoli adds depth of flavor, while the creamy base, made with soy milk and blended vegetables, provides a rich, comforting texture.
#6 White Bean and Mushroom Soup
This hearty white bean and mushroom soup is the perfect balance of creamy comfort and wholesome goodness. Its rich, velvety base, made from blended mushrooms, garlic, onion, and soy milk, provides a creamy consistency without any dairy for a delicious vegan soup that is high in protein, gluten-free, and healthy.
The combination of coconut aminos and tamari adds a savory, umami depth, while tender bites of mushrooms and white beans add satisfying texture and plant-based protein. The soup is flavored with a blend of thyme, rosemary, and a hint of red chili flakes, which gives it a cozy warmth that is best for chilly days.
Mushrooms, cannellini beans, and soy milk are all excellent sources of protein, and when combined, they make the best-tasting, high-protein vegan soup that is low in calories and great for gut health.
#7 Creamy Potato Vegetable Soup
This creamy potato vegetable soup is vegan, healthy, and full of liver-cleansing vegetables and plant-based protein. The potato and vegetable soup is yummy, hearty, and dairy-free yet creamy. Cajun seasoning and sriracha sauce add the perfect amount of warming spice. Rosemary and thyme are the best savory spices to flavor this healthy potato vegetable soup.
I wanted to make a soup that tasted like a vegetarian pot pie soup that was hearty and creamy. This vegan pot pie soup hits the spot! Indulge in the comforting warmth of this creamy potato and vegetable soup, perfect for a cozy meal.
#8 Vegan Miso Ramen Soup – Gluten Free, High Protein & Healthy
If you’re craving a warm and comforting bowl of plant-based goodness, this vegan miso ramen is just what you need! Bursting with flavor, this gluten-free vegetarian miso ramen is made with a creamy miso broth paired with hearty mushrooms, tender spinach, and gluten-free ramen noodles, all topped off with fresh cilantro for a vibrant finishing touch.
The miso broth can be prepped in advance, making it easy to whip up a vegan ramen soup whenever the craving strikes. Just reheat the broth, cook the ramen noodles, sauté the mushrooms and spinach, and finish with a sprinkle of fresh cilantro for a bowl of delicious, easy-to-make vegan ramen.
Sign up to access my library of E-books, where you can find my high protein vegetarian soups E-book with all these soups. It is designed to be downloaded or printed to create your own recipe book binder.
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