High-Protein Chickpea Soup with TVP (Vegan)
This High-Protein Chickpea Soup with TVP is a vegan, gluten-free, and dairy-free recipe packed with plant-based protein, hearty chickpeas, and simple ingredients for a comforting meal. With its chunky texture, savory flavor, and cozy homemade taste, this easy soup is perfect for lunch, dinner, or meal prep.
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
Calories: 405kcalCarbohydrates: 53gProtein: 26gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 360mgPotassium: 662mgFiber: 17gSugar: 13gVitamin A: 5642IUVitamin C: 12mgCalcium: 165mgIron: 7mg
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