If you choose protein-rich soups, you can easily integrate vegetable protein into your meals in addition to meat. However, in order for you to prepare soups with egg whites as a hearty and protein-rich food, it is important to combine some suitable foods. This will ensure that they become filling and nutritious, especially when combined with carbohydrates and healthy fats. Here are some delicious suggestions that you can use to cook protein miracle soup runaways yourself.
Table of Contents
- How much protein protein-rich soups should contain
- Lean protein as part of a protein-rich diet with soups
- Spicy chicken soup with lime and white beans
- Protein-rich soups for vegetarians with chickpeas and butternut squash
- Root vegetable soup with turkey and turkey meat
- Portuguese fish stew (caldeirada)
- Vitamin and protein rich African style soups – West African peanut soup.
How much protein protein-rich soups should contain
If you’re relying solely on soup as a source of protein for a meal, at least 20 grams (g) of protein is recommended. However, this is not to say that low-protein soups cannot be healthy and nutritious. All protein soups with more than 10 g of protein you can accordingly enrich with additional 20 g. To increase the daily amount of protein for protein diet soups recipes, you can add cheese, for example. In this case, 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 bread with higher protein content. These contain about 10 g of protein. Legumes such as canned green beans are also good for this. For example, half a cup of white beans contains about 6 g of protein.
Lean protein as part of a protein-rich diet with soups.
Lean protein sources such as chicken, turkey and low-fat red meat can be the right choice for high-protein soups. Also, 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 from meat alone. In addition, plant-based products can be excellent sources of protein. Plant sources like lentils, chickpeas and black beans are a great way to add fiber and texture to protein-rich soups to round out a satisfying bowl. The following recipe ideas are not only healthy and hearty, but contain at least 12 grams of lean protein per serving.
Spicy Chicken Soup with Lime and White Beans
This is a simple recipe for chicken chili soup. The use of roast chicken makes this comforting and delicious white bean dish quite easy to prepare. Plus, the delicious combination of nutritious and refreshing ingredients can quickly turn into your favorite during the cold months. In the process, one serving (i.e., a quarter of the total) provides 327 calories, 28 g of protein, 35 g of carbohydrates, 8 g of fat (1 g of saturated fat), and 8 g of fiber.
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves of garlic, minced
- 1 jalapeño, chopped
- approx. 750 g white beans, rinsed and drained
- 120 g diced green chilies
- 3 to 4 cups chicken broth (depending on how thick you want the soup)
- juice of 1 lime
- 1 teaspoon ground cumin seeds
- 1/2 teaspoon chili powder
- 1/4 teaspoon dried oregano
- 2 cups shredded roast chicken (or shredded cooked chicken)
- 1/3 cup chopped cilantro
- Salt and black pepper to taste
- Optional toppings: avocado, shredded cheese, sour cream, cilantro.
- In a large pot, first heat the olive oil over medium heat.
- Then cook the onion until translucent, about 3-4 minutes.
- First add garlic and jalapeño and cook for another 2 minutes.
- Add white beans, green chilies, chicken broth, lime juice, cumin, chili powder, oregano, chicken, cilantro, salt and pepper.
- Stir and let soup simmer on low heat for 15 minutes.
- Finally, fill chili into bowls and serve with desired toppings.
Protein-rich soups for vegetarians with chickpeas and butternut squash.
This hearty chickpea stew features butternut squash, carrots, onions and spinach. The North African-inspired spices also give it a fragrant flavor. Combine the soup with vegetable cream to keep it vegan, or use yogurt made from cow’s milk 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. Modify the accompanying herbs accordingly. For example, cilantro goes well with Indian curry, so you can substitute it for mint.
- ¼ cup olive oil
- 4 cloves of garlic, finely chopped
- 1 large sweet onion, diced
- 2 large carrots, peeled and cut into large chunks
- 2 cups butternut squash, diced
- 1 tablespoon ground cumin seeds
- 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 cups baby spinach
- Cream (vegetable or cow’s milk, or yogurt)
- Chopped parsley and mint for serving (optional).
- First, heat the oil in the bottom of a large heavy-bottomed soup pot over medium-high heat.
- Then add garlic, onion, carrots and squash and cook, stirring frequently, until vegetables are browned and soft, about 10 minutes.
- First stir in cumin, coriander, salt, cinnamon, pepper and cayenne and stir for 30 seconds.
- Then add broth, 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 vegetables are tender, about 15 minutes.
- Finally, stir in spinach and cook, stirring, for one 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 for reusing turkey as soup meat. The choice of ground turkey meat in this recipe ranges from 3 to 5 cups. So if you want to maximize the protein in each dish, aim for the higher side. Accordingly, one serving (one-tenth of the total) provides 336 calories, 40 g protein, 11 g carbohydrates, 10 g fat and 2 g fiber.
- 2 tablespoons grapeseed oil
- One chopped large yellow onion
- 1 large piece of sweet potato, cut into cubes
- 2 parsnips, peeled and cut into rounds
- 4 carrots, peeled and cut into rounds
- 1 piece of beet, diced
- 8 mushrooms, cut into eighths
- 10 garlic cloves, chopped
- 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 meat
- 1.5 liters of water
- 1 cup white wine
- 1 cup brown rice
- 3 – 5 cups of chopped white and dark meat from turkey
- First, in a large pot, heat the grapeseed oil over medium heat.
- Then sauté the onion and uncooked brown rice for about 3 minutes until the onion is soft.
- Add the sweet potato, parsnips, carrots and beets first.
- Then continue sautéing until the root vegetables are soft but not fully cooked, 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 let bubble for 1 to 2 minutes before reducing the heat to simmer.
- Cover the soup and let everything cook for 45 minutes.
- Meanwhile, taste the broth and add salt/seasonings as needed.
- Then check the vegetables to make sure they are now cooked all the way through.
- Add your leftover turkey and cook for another 2 minutes to heat through.
Portuguese Fish Stew (Caldeirada)
Here is a simple recipe that you can use to prepare delicious and protein-rich soups. 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. Accordingly, one serving (one-fourth of the total) provides 447 calories, 41.6 g protein, 30.2 g carbohydrates, 19 g fat (3 g saturated fat) and 5.5 g fiber.
- 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 saffron, crumbled
- 1/8 teaspoon ground clove (optional)
- 1/4 teaspoon smoked paprika
- 1 pinch salt
- 1/4 teaspoon pepper
- 2 bay leaves
- 1 – 2 tablespoons fresh thyme
- 500 g potatoes, diced
- 700 g fish fillets such as cod, haddock, sea bass, salmon or shellfish
- First heat the oil in a casserole over medium heat.
- Then sauté the onion and garlic, stirring, for about 6 minutes, until they become soft, fragrant and golden.
- First add tomatoes and their juice and cook until they are soft, about 4 minutes.
- Add the white wine at this time 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 to a 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 for salt.
- Garnish with fresh parsley leaves, lemon wedges, chili flakes and crusty bread.
Vitamin and protein rich African style soups – West African peanut soup.
For a healthy twist on a classic West African soup, try this great recipe idea. The combination of brown whole grain rice, peanuts and peanut butter accordingly ensures that you get the nine essential amino acids that you need to get from food. In fact, the body can’t make them on its own, so this makes the soup a particularly nutritious option. One serving (one-third of the total) provides 436 calories, 14 g of protein, 65 g of carbohydrates, 15 g of fat (3 g of saturated fat) and 6 g of fiber.
- 150 gr brown rice (uncooked)
- 700 ml vegetable broth
- ½ red onion
- 1 small carrot
- ½ zucchini
- 1 handful of peanuts
- 3 tablespoons tomato paste
- 3 – 4 tablespoons peanut butter
- 1 clove
- 2 tablespoons soy sauce
- A few dashes of hot sauce
- Fresh ginger, or ½ tbsp ginger powder
- First, prepare the brown rice according to package directions.
- Then bring the vegetable broth to a boil.
- Then chop the onion, carrot and zucchini and add everything to the broth.
- Then add the garlic, clove and ginger to the broth as well.
- Add the peanuts first.
- Add tomato paste and peanut butter to the mixture.
- Lastly, add the soy sauce, but you should check that the soups are already 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.