High-Protein 20-Minute Harvest Vegetable Soup is a comforting & delicious soup. It contains onions, olive oil, sweet potatoes, herbs, tomatoes, cannellini beans, cauliflower, green beans, vegetable broth, & seasonings. These items are simple & have no dairy in them, so people on a dairy-free diet will enjoy this soup as well. This soup is prepared in just 20 minutes, so we can easily make it as a quick meal. Store this High-Protein 20-Minute Harvest Vegetable Soup for some time in the fridge or freezer, so it is good for meal prep purposes. This soup is served with toasted pumpkin seeds, quinoa, or brown rice.
STATS:
- Caloric count: 240 kcal
- Preparation Duration: Five minutes
- Helping size: 1½ cups
- Cooking Duration: Fifteen minutes
- Cuisine: American
- Total time: 20 minutes
- Course: Soup
- Diet: Vegetarian
- Serving: 4
EQUIPMENT:
- Large pot
- Wooden spoon
- Cutting board
- Measuring spoons
- Knife
- Ladle
- Serving bowls
INGREDIENTS:
- One yellow onion
- 1 can cannellini beans — no-salt-added
- 2 tbsp. olive oil
- 1 can diced tomatoes — no-salt-added
- 1 package sweet potatoes — frozen
- 1 package cauliflower florets — frozen
- 4 cups vegetable broth — low-sodium
- 2 cups cut fresh green beans
- 1 tbsp. fresh thyme
- 1½ tsp. garlic powder
- ½ tsp. salt + ⅛ tsp.
- ½ tsp. pepper
INGREDIENT NOTES:
OLIVE OIL:
- Include the oil in the pan to toss the onions in it, and it also provides the tasty foundation of the soup. It will add good fat content to the dish and also include a smooth texture.
YELLOW ONION:
- Add the yellow onions to include the savory base and light sweet taste in the onions. Make small slices so they get soft at the same time.
CANNELLINI BEANS:
- Put the cannellini beans in the soup to make it filling and satisfying, and it also includes the fiber & protein in it. Wash the beans, then add them to the soup to eliminate the moisture, and it will also help to control the sodium.
DICED TOMATOES:
- Add the diced tomatoes to include the slight tangy flavor, nice hue, and moisture content in the broth.
FROZEN SWEET POTATOES:
- Include the frozen sweet potatoes in the soup to add the natural sweet taste, soft texture, and vitamin A. It is best to use the pre-cut sweet potatoes to save time and for convenience.
FROZEN CAULIFLOWER:
- Add the cauliflower to add a light taste and additional vegetables. It is best to utilize the frozen florets for convenience, and they also soften easily.
VEGETABLE BROTH:
- Add the low-sodium vegetable broth to make the base of the soup, and it also helps the ingredients come together. It also helps to add the salt as we like.
GREEN BEANS:
- Include the fresh green beans to offer the crisp vegetable texture and fresh taste. Make half inch slices so they get cook in same time.
FRESH THYME:
- Add the thyme to offer the light herby flavor and earthiness in the dish. Sprinkle some leaves in the soup so it looks fresh and appealing.
SEASONINGS:
- Sprinkle salt, garlic powder, and black pepper in the soup to provide a savory taste in the broth. Salt will help to enrich the taste of the soup.
INSTRUCTIONS:
- Include the oil in pot & warm it on moderate flame. Include the onion & cook for 3-4 minutes till it get soft.
- Put the cannellini beans, tomatoes, and all the other vegetables with seasonings & herbs & mix.
- Wait for the mixture to boil, then decrease the flame, cover the pot, and leave the soup to simmer for ten to twelve minutes till the vegetables get soft.
- You can taste the soup and sprinkle some seasonings and herbs if required.
- Include the soup in a vessel and sprinkle the herbs on top to garnish and serve.
SERVING SUGGESTIONS:
BREAD & GRAINS:
- Whole-Grain Bread
- Garlic Toast
- Quinoa
- Brown Rice
SALADS:
- Simple Green Salad
- Cucumber Tomato Salad
- Apple Walnut Salad
TOPPINGS:
- Fresh Thyme
- Chopped Parsley
- Toasted Pumpkin Seeds
- Cracked Black Pepper
TIPS:
- Add the pre-cut sweet potatoes & cauliflower to keep the preparation quick.
- Slice the green beans equally so they cook in the same amount of time.
- Mash some cannellini beans in the pot to thicken the texture.
STORAGE INFORMATION:
FRIDGE:
- First, cool the soup, then put it in the vessel and store it for four days.
FREEZER:
- Add the chilled soup to the bag, then put it in the freezer and freeze it for three months.
FAQs:
Will I utilize the fresh sweet potatoes to add in the soup?
- Yes; peel and dice the fresh sweet potatoes equally, then include them in the pot, and they will require some extra time to get soft.
Can we add any other variety of beans in the dish?
- Yes, include the Great Northern beans, white kidney beans, and navy beans in the soup beans.
 Will I prepare the soup vegan?
- All the items are vegan, but check the label to be sure that it doesn’t have any animal-derived items in it.
Does this soup contain gluten?
- This soup has no gluten-containing items in it, but check the vegetable broth and canned products for gluten.
Will we make the soup more satisfying?
- Yes, serve the soup with bread, quinoa, roasted vegetables, and brown rice to make it more filling.
NUTRITIONAL INFORMATION:
Calories: 240 kcal
Net carbs: 30 g
Iron: 3 mg
Total carbs: 39 g
Vitamin A: 5,500 IU
Fiber: 9 g
Serving size: 1 & ½ cups
Calcium: 110 mg
Protein: 10 g
Sodium: 530 mg
Potassium: 850 mg
Serving: 4
