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Healthy Clean Muscle-Building Vegetable Soup Recipe for Protein Power

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A quick, easy, and protein-rich vegetable soup that supports muscle repair and growth with wholesome ingredients like lentils, quinoa, and optional lean chicken breast. Creamy, flavorful, and perfect for meal prep or post-workout refueling.

Ingredients

Scale
  • 1 cup dried green lentils (rinsed)
  • ½ cup quinoa (rinsed)
  • 8 oz boneless, skinless chicken breast, diced (optional)
  • ½ cup low-fat cottage cheese
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 cup chopped kale or spinach
  • 1 cup diced zucchini
  • 1 can (14.5 oz) diced tomatoes, no salt added
  • 6 cups low-sodium vegetable or chicken broth
  • 1 tbsp olive oil
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • Salt and black pepper to taste
  • Fresh parsley or cilantro for garnish (optional)

Instructions

  1. Rinse 1 cup green lentils and ½ cup quinoa under cold water in a colander. Set aside. If using chicken breast, dice into bite-sized cubes and pat dry. (5 minutes)
  2. Heat 1 tablespoon olive oil in a large pot over medium heat. Add 1 chopped onion, 2 diced carrots, and 2 diced celery stalks. Cook, stirring occasionally, until softened and fragrant, about 6-8 minutes. Add minced garlic and cook another 1 minute, careful not to burn. (10 minutes)
  3. Push veggies to the side of the pot and add chicken cubes. Sauté until just cooked through and lightly browned, about 5 minutes. Stir together with the veggies. (5 minutes)
  4. Pour in 6 cups low-sodium broth. Add rinsed lentils. Bring to a gentle boil, then reduce heat and simmer covered for 15 minutes. (20 minutes)
  5. Stir in rinsed quinoa, 1 cup diced zucchini, 1 cup chopped kale or spinach, and 1 can diced tomatoes. Season with 1 teaspoon dried thyme, 1 teaspoon smoked paprika, salt, and pepper. Simmer uncovered for another 15-20 minutes until lentils and quinoa are tender and soup thickens slightly. (20 minutes)
  6. Lower heat and stir in ½ cup cottage cheese for creaminess. If you prefer a smoother texture, use an immersion blender to pulse part of the soup, then stir to combine. Taste and adjust seasoning if needed. (5 minutes)
  7. Ladle into bowls, garnish with fresh parsley or cilantro, and enjoy warm.

Notes

If the soup gets too thick, add a splash of broth or water when reheating. Lentils can vary in cooking time; test for tenderness around 30 minutes total simmer. For a vegan version, skip chicken and cottage cheese and add extra lentils or tofu. Fresh herbs brighten the soup when added at the end. Blending part of the soup with an immersion blender creates a creamier texture without heavy cream.

Nutrition

Keywords: vegetable soup, muscle-building, protein soup, healthy soup, clean eating, lentils, quinoa, chicken soup, low-fat, gluten-free

Find it online: https://perkypan.com/healthy-clean-muscle-building-vegetable-soup-recipe-for-protein-power/