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Vegetable Power Protein Soup

Who says vegetarian food has no flavour? My family enjoys vegetarian style meals several times a week and we love the rich healthy flavours. This soup features complementary legumes – the peas and lentils – and grains – the corn and rice. Together they form a complete vegetarian protein. You may use water but a quick vegetable stock will add much more flavour.

Serving: 4-6 Servings


A splash of olive oil
A few stalks of thinly sliced celery
A few diced carrots
A thinly sliced head of fennel fronds removed, core sliced out
A handful of sliced button mushrooms
3 or 4 sliced garlic cloves
A cup of so of white wine
A few sprigs of fresh thyme
A few bay leaves
A sprinkle or two of Salt and Pepper
for the Soup
A coulpe of diced carrots
A couple of diced celery stalks
A couple of sliced onions
A splash of olive oil
1/2 cup or so of brown rice
1/2 cup or so of lentils
A cupful of fresh or frozen peas
1 bunch of flat-leaf parsley
A sprinkle or two of Salt and Pepper


To make the broth, add the olive oil to a large soup pot over medium-high heat. Add the celery, onions, carrots, fennel and mushrooms and saute until they start to colour a bit, about 15 minutes. The high heat will brighten and deepen their flavours. Add the garlic and saute for another few minutes. (Because garlic burns so quickly it's always best to add it last.) Add the wine, herbs and enough water to submerge the vegetables by several inches, about 8 cups (2 L) or so. Season with salt and peppers. Summer until the broth is infused with the flavours of the vegetables, about 30 minutes. Strain and use immediately, refrigerate or freeze.

For the soup, saute the carrots, celery and onions with a bit of olive oil in a soup pot over medium-high heat. Cover until they soften, about 5 minutes. Add the broth, rice and lentils. Bring the works to a simmer and continue cooking until the rice and lentils are tender, about 30 minutes. Just before serving, sir in the corn, peas an parsley. Cook just long enough to heat them through; that way they'll keep their bright colour and fresh flavours. Taste the soup and season as needed with a touch more salt and pepper.


  1. judy said: On Sep 24, 2013

    Thank you !!! the BEST, as always…

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  3. akubas said: On Jan 29, 2013

    I am not particularly accustomed to western recipes, yet I just tried this a couple of days ago, for which I have to substitute the wine. Nevertheless, it taste amazing…Nice

  4. Alex said: On Oct 15, 2012

    Absolutely delicious, healthy recipe. I make this on the weekends and bring soup to work and school for the week to come.

  5. Leanne said: On Aug 16, 2011

    Hi Michael,
    I just shared this recipe with a new vegetarian and it’s really opened the possibilities for her in preparing delicious and hearty meals from scratch. I can never find fennel so haven’t made it with that but add spinach, also some carmelized onions if I have time. Your recipes truly do make “at home” cooking so much more inspired. Thanks!

  6. Christina said: On Jan 19, 2011

    Your Chef at Home program is my companion when I have my dinner. Thanks for good recipes and suggestions.
    Have just printed of your favourite Clam Chowder. 1 can of unsweetened evaporated milk is one of the ingredients.
    What size tin is that. The last time I bought it, I could only get a 370 mL tin – there used to be a small can?
    Thanks. Christina McKerrow

  7. Marcus said: On Jan 18, 2011

    I’ve been making this soup for a long time and it always tastes amazing!

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I’m a FoodTV host, cookbook author and official food ambassador for Prince Edward Island, more importantly I’m a Dad and passionate home cook!