Warm, comforting, and full of flavor, this High-Protein Chickpea Soup with TVP is a vegan recipe that's simple, dairy-free, gluten-free, and packed with wholesome ingredients.
Its chunky, savory texture makes it a filling choice for dinner or lunch, and it's just as delicious served as a satisfying side.
As someone who loves cozy meals, I regularly make soups like my red lentil tomato soup, oyster mushroom soup, or beetroot carrot lentil soup, but this high-protein chickpea soup with TVP is a new favorite. It's exactly the kind of meal I turn to on busy days when I want something super nourishing without spending hours in the kitchen.
I love that it comes together with simple, budget-friendly pantry staples, yet it's packed with plant-based protein and satisfying enough to enjoy as a complete meal with a slice of crusty bread.
Every spoonful is thick and chunky, with a savory, gently spiced flavor and a subtle cheesy, umami taste from nutritional yeast that makes it extra delicious.
It naturally thickens as it cooks, and while you can blend a portion to create a creamier texture, I personally prefer keeping it chunky to enjoy the hearty bite of the chickpeas and vegetables.
Plus, it reheats beautifully, making it one of my favorite meal-prep recipes for easy, wholesome lunches and dinners throughout the week.
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🧅Ingredients
- Cooked chickpeas
- TVP (aka Textured Vegetable Protein)
- Onion & garlic
- Carrots
- Celery
- Fresh parsley
- Tomato paste
- Nutritional yeast
- Vegetable broth
- Olive oil
- Salt & spices (ground cumin, paprika, turmeric powder, ground black pepper)
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
🔪How To Make High-Protein Chickpea Soup with TVP
Step 1: Heat the olive oil in a large pot over medium heat. Add the chopped onion, celery, and carrots, and sauté for 7-8 minutes until the vegetables soften and the onion becomes translucent.
Step 2: Stir in the minced garlic, tomato paste, paprika, turmeric, ground cumin, and black pepper. Cook for about 1 minute, stirring constantly, until the spices become fragrant and the tomato paste slightly deepens in color.
Step 3: Add the cooked chickpeas, TVP, vegetable broth, and salt. Bring the soup to a boil, then reduce the heat and let it simmer for about 15 minutes, stirring occasionally. Turn off the heat and stir in the nutritional yeast and chopped fresh parsley. Taste and adjust the seasoning if needed. Serve warm with a drizzle of fresh lemon juice for a bright finish, if desired.
📋Variations
- TVP: If you don't have textured vegetable protein (TVP), you can replace it with cooked lentils, crumbled tofu, or tempeh for a different plant-based protein option. Keep in mind that TVP gives this soup its unique meaty texture and helps make it extra filling.
- Oil-free option: For an oil-free recipe, sauté the vegetables in a splash of vegetable broth or water instead of olive oil.
- Add extra veggies: Feel free to add more vegetables depending on what you have on hand. Diced zucchini, bell peppers, potatoes, spinach, or kale are all delicious additions.
- Creamier texture: I love this soup chunky, but if you prefer a smoother consistency, blend 1-2 cups of the soup with an immersion blender and stir it back in.
- Nutritional yeast: Nutritional yeast adds a subtle cheesy, savory, umami flavor. If you don't have it, you can leave it out, but I highly recommend keeping it for the best depth of flavor.
💡Marinela's Tips
- TVP texture: Use small or medium TVP pieces for the best texture and flavor absorption. If using larger chunks, simmer the soup a little longer until softened.
- Finish with fresh lemon juice: A squeeze of lemon right before serving brightens all the savory flavors and adds a fresh contrast to the rich, hearty broth.
❓Frequently Asked Questions (FAQ's)
Store it in an airtight container in the refrigerator for up to 4-5 days and reheat gently on the stovetop or in the microwave.
Yes, you can substitute TVP with cooked lentils, crumbled tofu, tempeh, or extra beans. However, TVP gives this soup a hearty texture and makes it especially filling while adding extra plant-based protein.
🍽Serving Suggestions
Here are a few simple ways to enjoy this soup:
📖 Recipe
High-Protein Chickpea Soup with TVP (Vegan)
Equipment
- 1 Cooking pot
Ingredients
- 3 cups cooked chickpeas drained, rinsed
- 1 cup TVP (textured vegetable protein)
- 1 medium onion finely chopped
- 2 celery stalks finely chopped
- 2 carrots finely chopped
- 2 cloves garlic minced
- 2 tablespoons nutritional yeast
- 1 tablespoon tomato paste
- 2 tablespoons olive oil
- 5 cups low-sodium vegetable broth
- ½-¾ teaspoon sea salt
- ½ teaspoon smoked paprika
- ½ teaspoon turmeric powder
- ½ teaspoon ground cumin
- ¼ teaspoon ground black pepper
- ¼ cup fresh parsley chopped
Instructions
- Heat olive oil in a large pot over medium heat. Add the chopped onion, celery, and carrots, and sauté for 7-8 minutes until softened.1 medium onion, 2 celery stalks, 2 tablespoons olive oil, 2 carrots
- Add the minced garlic, tomato paste, paprika, turmeric, cumin, and black pepper. Cook for 1 minute, stirring frequently, until the spices become fragrant.2 cloves garlic, 1 tablespoon tomato paste, ½ teaspoon smoked paprika, ½ teaspoon turmeric powder, ½ teaspoon ground cumin, ¼ teaspoon ground black pepper
- Add the cooked chickpeas, TVP, vegetable broth, and salt. Bring the soup to a boil, then reduce the heat and simmer for 15 minutes, stirring occasionally, until the flavors combine and the soup thickens slightly.3 cups cooked chickpeas, 1 cup TVP (textured vegetable protein), 5 cups low-sodium vegetable broth, ½-¾ teaspoon sea salt
- Remove from heat and stir in the nutritional yeast and fresh parsley. Taste and adjust seasoning if needed. Add a squeeze of fresh lemon juice before serving for a bright, fresh finish.2 tablespoons nutritional yeast, ¼ cup fresh parsley
Notes
- TVP texture: Use small or medium TVP pieces for the best texture and flavor absorption. If using larger chunks, simmer the soup a little longer until softened.
- Make it creamier: If you prefer a smoother soup, blend 1-2 cups using an immersion blender and stir it back into the pot. I personally love keeping it chunky for a more rustic and satisfying texture.
- Storage: Store leftover soup in an airtight container in the refrigerator for up to 4-5 days. Reheat gently on the stovetop or in the microwave.
Nutrition
If you try this high-protein chickpea soup, let me know! Leave a comment, rate it, and don't forget to tag a photo @go_eatgreen on Instagram.
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