If you choose protein-rich soups, you can easily incorporate plant-based protein into your meals alongside meat. However, so that you can prepare soups with protein as a hearty and protein-rich food, it is important to combine a few suitable foods. This ensures that they are filling and nutritious, especially when combined with carbohydrates and healthy fats. Here are some delicious suggestions with which you can cook protein miracle soup yourself.
How much protein high protein soups should contain
If you are relying solely on soup as a protein source for a meal, at least 20 grams (g) of protein is recommended. However, that's not to say that low-protein soups can't be healthy and nutritious. You can enrich all protein-containing soups with more than 10 g of protein with an additional 20 g. Around thedaily amount of proteinTo increase protein in diet soup recipes, you can add cheese, for example. 30 to 40 g should be enough to keep calories and saturated fat low. Another option is to add nutritional yeast or a slice of higher protein bread. These contain approximately 10g of protein. Legumes such as canned green beans are also suitable. For example, half a cup of white beans contains approximately 6g of protein.
Lean protein as part of a protein-rich diet with soups
Lean protein sources like chicken, turkey, and low-fat red meat can be the right choice for high-protein soups. Additionally, try to get protein from a variety of other foods such as fish, legumes, nuts and seeds because you can't get this important nutrient just from meat. In addition, canplant-based products are excellent sources of proteinbe. Plant-based sources like lentils, chickpeas, and black beans are a great way to add fiber and texture to high-protein soups to round out a satisfying bowl. The following recipe ideas are not only healthy and hearty, but contain at least 12g of lean protein per serving.
Spicy chicken soup with lime and white beans
This is an easy chicken chili soup recipe. Using rotisserie chicken makes this comforting and delicious white bean dish easy to prepare. Plus, the delicious combination of nutritious and refreshing ingredients can quickly turn into your favorite during the cold months. One serving (a quarter of the total) provides 327 calories, 28 g protein, 35 g carbohydrates, 8 g fat (1 g saturated fat) and 8 g fiber.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves of garlic, minced
- 1 jalapeño, chopped
- approx. 750 g white beans, rinsed and drained
- 120g diced green chillies
- 3 to 4 cups chicken broth (depending on how thick you want the soup to be)
- Juice of 1 lime
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon dried oregano
- 2 cups shredded rotisserie chicken (or shredded cooked chicken)
- 1/3 cup chopped cilantro
- Salt and black pepper to taste
- Optional toppings: avocado, grated cheese, sour cream, cilantro
Preparation:
- First heat the olive oil in a large pot over medium heat.
- Then cook the onion until it is translucent, about 3-4 minutes.
- Start by adding garlic and jalapeño and cook for another 2 minutes.
- Add white beans, green chiles, chicken broth, lime juice, cumin, chili powder, oregano, chicken, cilantro, salt and pepper.
- Stir and simmer the soup over low heat for 15 minutes.
- Finally, pour the chili into bowls and serve with your desired toppings.
Protein-rich soups for vegetarians with chickpeas and butternut squash
This hearty chickpea stew is made with butternut squash, carrots, onions and spinach. The North African-inspired spices also give it a fragrant taste. Combine the soup with plant-based cream to keep it vegan, or use cow's milk yogurt if you prefer animal products. One serving (1 ½ cups) provides 303 calories, 12 g protein, 41 g carbohydrates, 12 g fat (1 g saturated fat), and 5 g fiber. If you prefer a different flavor profile, substitute 1 to 2 tablespoons of your favorite spice blend. Change the accompanying herbs accordingly. For example, coriander goes well with Indian curry, so you can swap it for mint.
Ingredients:
- ¼ cup olive oil
- 4 cloves of garlic, finely chopped
- 1 large sweet onion, diced
- 2 large carrots, peeled and cut into large pieces
- 2 cups butternut squash, diced
- 1 tablespoon ground cumin
- 2 teaspoons ground coriander
- ¾ teaspoon salt
- ½ teaspoon cinnamon
- ½ teaspoon ground black pepper
- ¼ teaspoon cayenne pepper
- 4 cups vegetable broth
- 1 can whole peeled tomatoes, crushed by hand
- 2 cans chickpeas, drained and rinsed
- 4 Bags Babyspinat
- Cream (vegetable or cow's milk, or yogurt)
- Chopped parsley and mint for serving (optional)
Preparation:
- First, heat the oil in the bottom of a large, heavy-bottomed stockpot over medium-high heat.
- Then add garlic, onion, carrots, and squash and cook, stirring frequently, until vegetables are browned and softened, about 10 minutes.
- First stir in cumin, coriander, salt, cinnamon, pepper and cayenne pepper and stir for 30 seconds.
- Next, add stock, tomatoes, and chickpeas and increase heat to high to bring to a simmer.
- Finally, reduce the heat to medium-low to maintain a simmer.
- Then cook until the vegetables are tender, about 15 minutes.
- Finally, stir in spinach and cook, stirring, for a minute.
- Remove from heat. Pour into bowls and serve with yogurt and herbs.
Root vegetable soup with turkey and turkey meat
This recipe offers a clever solution to reusing turkey as a soup meat. The choice of ground turkey in this recipe is between 3 and 5 cups. So if you want to maximize protein in every dish, aim for the higher side. One serving (one tenth of the total) provides 336 calories, 40 g protein, 11 g carbohydrates, 10 g fat and 2 g fiber.
Ingredients:
- 2 tablespoons grape seed oil
- One chopped large yellow onion
- 1 large piece of sweet potato, cut into cubes
- 2 parsnips, peeled and cut into round pieces
- 4 carrots, peeled and cut into round pieces
- 1 piece of beetroot, diced
- 8 mushrooms, cut into eighths
- 10 garlic cloves, minced
- 2 teaspoons each of paprika, coriander, ground ginger, rosemary
- ½ teaspoon ground cayenne pepper (optional)
- 2 teaspoons salt, to taste
- 2.5 cups turkey for soup
- 1.5 liters of water
- 1 cup of white wine
- 1 cup brown rice
- 3 – 5 cups chopped white and dark turkey meat
Preparation:
- First, in a large pot, heat the grapeseed oil over medium heat.
- Then sauté the onion and uncooked brown rice until the onion is soft, about 3 minutes.
- First add sweet potato, parsnips, carrots and beets.
- Then continue roasting until the root vegetables are soft but not completely cooked through, about 5 – 8 minutes.
- Then add the mushrooms and fry for a minute longer before adding all the spices, vegetables, water and white wine.
- Next, bring to a full boil and then allow to bubble for 1 to 2 minutes before reducing the heat to a simmer.
- Cover the soup and let it cook for 45 minutes.
- Meanwhile, taste the broth and add salt/spices as needed.
- Then check the vegetables to make sure they are now fully cooked.
- Add your leftover turkey meat and cook for another 2 minutes to heat the meat through.
Portuguese Fish Stew (Caldeirada)
Here is a simple recipe that will make you delicious andprotein-rich soupscan prepare. You can combine fish or shellfish in a fragrant broth with saffron and potatoes. This rustic and light summer stew is ready in just 30 minutes. One serving (a quarter of the total) provides 447 calories, 41.6 g protein, 30.2 g carbohydrates, 19 g fat (3 g saturated fatty acids) and 5.5 g fiber.
Ingredients:
- 3 tablespoons olive oil
- 1 onion, diced
- 4 cloves of garlic, coarsely chopped
- 2 tomatoes, diced
- 1/4 cup white wine
- 4 cups chicken broth (or fish broth)
- 2 teaspoons fish sauce (optional)
- 1 large pinch of saffron, crumbled
- 1/8 teaspoon ground clove (optional)
- 1/4 teaspoon smoked paprika
- 1 pinch of salt
- 1/4 teaspoon pepper
- 2 bay leaves
- 1 – 2 tablespoons fresh thyme
- 500 g potatoes, diced
- 700g fish fillets such as cod, haddock, sea bass, salmon or shellfish
Preparation:
- First, heat the oil in a Dutch oven over medium heat.
- Then sweat the onion and garlic, stirring, until they become soft, fragrant and golden, about 6 minutes.
- First add tomatoes and their juice and cook for about 4 minutes until soft.
- Add the white wine and simmer for about 2-3 minutes until most of it has evaporated.
- Add broth, fish sauce/chicken stock, saffron, a pinch of ground clove or allspice, smoked paprika, salt, pepper, bay leaves and fresh thyme.
- Then add the potatoes and bring them to the boil.
- Cover and simmer over low heat until potatoes are tender, about 15 minutes.
- Add fish, bring to a simmer over medium heat, stir gently and cook until meat is just cooked through, about 3-4 minutes. Turn off heat.
- Then taste the broth and adjust the salt.
- Garnish with fresh parsley leaves, lemon wedges, chili flakes and crusty bread.
African-style soups rich in vitamins and proteins – West African peanut soup
For a healthy twist on a classic West African soup, try this great recipe idea. The combination of whole grain brown rice, peanuts and peanut butter ensures that you get the nine essential amino acids that you need to get from food. The body cannot produce these on its own, making soup a particularly nutritious option. One serving (one-third of the total) provides 436 calories, 14 g protein, 65 g carbohydrates, 15 g fat (3 g saturated fat), and 6 g fiber.
Ingredients:
- 150 gr brown rice (uncooked)
- 700 ml vegetable broth
- ½ red onion
- 1 small carrot
- ½ Zucchini
- 1 handful of peanuts
- 3 tbsp tomato paste
- 3 – 4 tbsp peanut butter
- 1 clove
- 2 tbsp soy sauce
- A few dashes of hot sauce
- Fresh ginger, or ½ tbsp ginger powder
Preparation:
- First prepare the brown rice according to the package instructions.
- Then bring the vegetable broth to a boil.
- Then cut the onion, carrot and zucchini and add everything to the broth.
- Then add the garlic, cloves and ginger to the broth.
- First add the peanuts.
- Add tomato paste and peanut butter to the mixture.
- Finally add the soy sauce, but you should check that the soup is not too salty.
- If you prefer it spicy, you could also add hot sauce.
- Then let everything simmer well until the rice is ready.
- Serve the soup in a bowl.
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