High-Protein Vegan Minestrone Soup

Why this version is better

Protein jumps from ~11.6g to ~18.2g per serving by replacing chickpeas with higher-protein cannellini beans and adding red lentils — moving closer to the 25g+ goal. Fat drops from 7.6g to ~4.1g per serving primarily by cutting olive oil. Carbs decrease marginally from 41g to ~38g. The recipe remains fully vegan and gluten-free. To reach 25g+ protein per serving, consider serving with a side of edamame or a sprinkle of hemp seeds.

Cooking note: Reducing olive oil from 2 Tbsp to 1 tsp lowers fat significantly with minimal impact on sautéing — use a splash of broth to deglaze if vegetables stick. Adding red lentils introduces soluble starch that will thicken the soup slightly; increasing simmer time by 5 minutes ensures they fully hydrate and soften. Swapping one can of chickpeas for white cannellini beans boosts protein and keeps carbs moderate while slightly reducing fat.