5 High-Protein Vegan Soups and Stews for Easy, Filling Meals

Ever finish a bowl of soup and find yourself looking for a snack an hour later? A good soup should feel like a meal. These high-protein vegan soups and stews get their staying power from ingredients such as lentils, beans, tofu, and edamame, while still being the kind of cozy food you actually want for dinner.

There’s something here for every mood: a creamy tomato soup for dipping toast, a smoky chili for a cold evening, and a gingery noodle soup when you want something bright. Each recipe makes four servings, and most are well suited to leftovers.

Protein amounts vary by ingredient brand and portion size, so check the labels if you’re tracking a specific target.

1. Creamy Red Lentil and Tomato Soup

Red lentils cook quickly and break down as they simmer, giving this soup a creamy texture without a blender or a splash of cream. It’s an easy choice when the pantry is looking a little bare.

Servings: 4
Prep time: 10 minutes
Cook time: 25 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• 1 cup dry red lentils, rinsed
• 1 can (28 ounces) crushed tomatoes
• 4 cups vegetable broth
• ½ teaspoon salt, plus more to taste
• ¼ teaspoon black pepper
• 2 cups baby spinach
• 1 tablespoon lemon juice

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 5 minutes, stirring occasionally.
2. Add the garlic, cumin, and smoked paprika. Stir for 30 seconds, until fragrant.
3. Add the rinsed lentils, crushed tomatoes, broth, salt, and pepper. Bring to a boil, then reduce the heat and simmer uncovered for 18–22 minutes, until the lentils are soft.
4. Stir in the spinach and cook for 2 minutes, until wilted. Add the lemon juice.
5. Taste and adjust the salt. For a smoother soup, blend a few cups and stir them back into the pot.

Make it a meal: Serve with toasted whole-grain bread or a spoonful of plain vegan yogurt.

2. Smoky Black Bean and Sweet Potato Stew

This stew is thick, a little smoky, and especially good the next day. The sweet potato softens into the broth while the black beans keep each bowl hearty.

Servings: 4
Prep time: 15 minutes
Cook time: 30 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 1 red bell pepper, diced
• 1 medium sweet potato, peeled and cut into ½-inch cubes
• 3 garlic cloves, minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• 2 cans (15 ounces each) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes
• 2 cups vegetable broth
• ½ teaspoon salt, plus more to taste
• 1 tablespoon lime juice
• ¼ cup chopped cilantro, optional

Instructions

1. Heat the oil in a large pot over medium heat. Add the onion and bell pepper and cook for 5 minutes.
2. Add the sweet potato and garlic. Cook for 2 minutes, stirring so the garlic doesn’t burn.
3. Stir in the chili powder, cumin, and smoked paprika. Add the black beans, diced tomatoes with their juices, broth, and salt.
4. Bring to a boil. Reduce the heat, cover, and simmer for 20–25 minutes, until the sweet potato is tender.
5. Mash about ½ cup of the beans against the side of the pot to thicken the stew. Stir in the lime juice and cilantro, if using. Taste before serving.

Try it with avocado, sliced green onions, or crushed tortilla chips. If you like more heat, add a pinch of cayenne with the other spices.

3. Lemon Chickpea and White Bean Soup

This is the soup to make when you want something comforting but fresh. The beans give the broth body, and the lemon wakes everything up at the end.

Servings: 4
Prep time: 10 minutes
Cook time: 25 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 celery stalks, diced
• 2 medium carrots, diced
• 3 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 4 cups vegetable broth
• ½ teaspoon salt, plus more to taste
• ¼ teaspoon black pepper
• 2 cups chopped kale, stems removed
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion, celery, and carrots. Cook for 6–7 minutes, until the vegetables begin to soften.
2. Add the garlic and oregano and cook for 30 seconds.
3. Add the chickpeas, cannellini beans, broth, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Stir in the kale and simmer for another 4–5 minutes, until tender.
5. Turn off the heat. Stir in the lemon juice and parsley. Taste and add more salt or lemon as needed.

For a creamier broth: Before adding the kale, scoop out 1 cup of soup, blend it carefully, and return it to the pot. You’ll get a silky texture without changing the flavor.

4. Ginger Tofu and Edamame Noodle Soup

If your usual noodle soup doesn’t keep you full, tofu and edamame are an easy fix. They cook right in the broth, so there’s no separate pan to wash.

Servings: 4
Prep time: 15 minutes
Cook time: 20 minutes

Ingredients

• 1 teaspoon toasted sesame oil
• 1 tablespoon freshly grated ginger
• 3 garlic cloves, minced
• 6 cups low-sodium vegetable broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 package (14 ounces) firm tofu, drained and cut into small cubes
• 1½ cups frozen shelled edamame
• 4 ounces dry whole-wheat noodles or rice noodles
• 2 cups sliced mushrooms
• 2 cups chopped baby bok choy
• 2 green onions, thinly sliced
• Chili crisp or red pepper flakes, optional, for serving

Instructions

1. Heat the sesame oil in a large pot over medium heat. Add the ginger and garlic and stir for 30 seconds.
2. Add the broth, soy sauce, and rice vinegar. Bring to a gentle boil.
3. Add the tofu, edamame, noodles, and mushrooms. Cook according to the noodle package directions, usually 6–10 minutes, stirring occasionally.
4. Add the bok choy during the final 2 minutes of cooking.
5. Divide among four bowls and top with green onions. Add chili crisp or red pepper flakes if you’d like some heat.

Meal-prep tip: If you expect leftovers, cook the noodles separately and add them to each bowl. Noodles stored in broth keep absorbing liquid, which can leave you with a surprisingly thick soup by tomorrow.

5. Hearty Lentil and Mushroom Stew

This one has the deep, savory flavor you want from a slow Sunday dinner, but it cooks in one pot in under an hour. Mushrooms, lentils, and potatoes make it substantial enough to serve on its own.

Servings: 4
Prep time: 15 minutes
Cook time: 40 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 8 ounces cremini mushrooms, sliced
• 2 medium carrots, diced
• 3 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• ¾ cup dry brown or green lentils, rinsed
• 1 medium Yukon gold potato, cut into ½-inch cubes
• 4 cups vegetable broth
• 1 tablespoon low-sodium soy sauce
• ½ teaspoon salt, plus more to taste
• ¼ teaspoon black pepper
• 1 cup frozen peas
• 1 tablespoon balsamic vinegar

Instructions

1. Heat the olive oil in a large pot over medium-high heat. Add the onion and mushrooms. Cook for 7–8 minutes, stirring occasionally, until the mushrooms have released their moisture and begun to brown.
2. Add the carrots and garlic and cook for 2 minutes. Stir in the tomato paste and thyme.
3. Add the lentils, potato, broth, soy sauce, salt, and pepper. Bring to a boil.
4. Reduce the heat, partially cover the pot, and simmer for 30–35 minutes, until the lentils and potato are tender. Add a little water if the stew becomes thicker than you like.
5. Stir in the peas and cook for 2 minutes. Turn off the heat, add the balsamic vinegar, and taste for seasoning.

A slice of crusty bread is excellent here, especially for getting the last bit of stew from the bowl.

How to Make Vegan Soup More Filling

If you’re building your own soup, start with a protein-rich ingredient instead of adding one as an afterthought. Lentils and split peas soften into the broth. Beans add texture and can be partially blended for creaminess. Tofu and edamame work particularly well in lighter broths because they need very little cooking.

Then think about what will make the bowl satisfying to eat. Vegetables bring flavor and variety; potatoes, noodles, or grains make it more substantial. A finishing touch matters, too. Lemon or lime can brighten a heavy stew, while herbs, toasted seeds, or a crunchy piece of bread add contrast.

You don’t need every ingredient in every bowl. A soup with beans, vegetables, good seasoning, and something to scoop it up with is already a lovely dinner.

Make-Ahead and Storage Tips

Let soup cool before transferring it to airtight containers. Refrigerate it for up to 3–4 days, or freeze it for longer storage. If you’re making a big batch, divide it into smaller containers so it cools faster.

Bean and lentil soups often thicken in the fridge. Add a splash of broth or water when reheating and stir until the texture is how you like it. For the tofu and edamame soup, keep the noodles separate if you can.

Taste leftovers after reheating. A squeeze of lemon, a little lime juice, or a pinch of salt can bring the flavors back to life.

Frequently Asked Questions

What can I add to vegan soup for more protein?

Lentils, beans, split peas, tofu, tempeh, and shelled edamame are useful additions. Choose one that suits the soup: red lentils make tomato soup creamy, while tofu and edamame fit well in a ginger broth.

Are lentil soups good for meal prep?

Yes. Lentil soups generally reheat well, although they may thicken as they sit. Store them in individual portions and add a splash of water or broth when reheating.

Can you freeze vegan soups and stews?

Most bean and lentil soups freeze well. Let them cool, portion them into freezer-safe containers, and leave room for expansion. Soups with noodles are best frozen without the noodles, which can become soft when thawed.

How do you make vegan soup creamy without dairy?

Blend part of the cooked soup and stir it back into the pot. Soft red lentils, white beans, and potatoes also create a creamy texture as they cook, so you may not need anything extra.

Which soup should I make first?

If you want the quickest, simplest place to start, make the creamy red lentil and tomato soup. It uses mostly pantry ingredients, comes together in about 35 minutes, and tastes just as good for lunch the next day.