5 High Protein & Healthy Soup Recipes to Keep You Full This Autumn
Recipes in this Video
High Protein Chicken Soup is a comforting dish often enjoyed in American households, especially during colder months. It combines lean chicken and vegetables, making it a nutritious choice for families. This soup has gained popularity for its health benefits and is often adapted with various herbs and spices to enhance flavor. Today, it is a staple in meal-prepping for health-conscious individuals.
Ingredients
- ●chicken breast
- ●chicken broth
- ●carrots
- ●celery
- ●onion
- ●garlic
- ●green beans
- ●spinach
- ●bay leaves
- ●thyme
- ●black pepper
- ●olive oil
- ●salt
- ●parsley
- ●lemon juice
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add diced onion, carrots, and celery; sauté until softened, about 5-7 minutes.
- 3Stir in minced garlic and cook until fragrant, about 1 minute.
- 4Add chicken breast to the pot and pour in chicken broth.
- 5Include bay leaves, thyme, and black pepper; bring to a boil.
- 6Reduce heat and simmer for 20-25 minutes until chicken is cooked through.
- 7Remove chicken, shred it, and return it to the pot.
- 8Add green beans and spinach; cook until tender, about 5 minutes.
- 9Season with salt and lemon juice to taste.
- 10Garnish with chopped parsley before serving.
Ingredient Alternatives
chicken breast
Healthier: turkey breast
Cheaper: chicken thighs
Turkey breast is leaner, while chicken thighs are more economical.
chicken broth
Healthier: vegetable broth
Cheaper: water + bouillon cubes
Vegetable broth is lower in calories, while bouillon is a budget-friendly alternative.
Techniques
Equipment
Lentil soup is a staple in Italian cuisine, often enjoyed during colder months. It is a hearty dish that reflects the agricultural traditions of Italy, where lentils are cultivated. This soup is not only nutritious but also symbolizes prosperity and good luck, especially when served on New Year's Day. Variations exist across regions, showcasing local ingredients and flavors.
Ingredients
- ●lentils
- ●carrots
- ●celery
- ●onion
- ●garlic
- ●vegetable broth
- ●olive oil
- ●bay leaves
- ●salt
- ●pepper
Instructions
- 1Rinse the lentils under cold water and set aside.
- 2In a large pot, heat olive oil over medium heat.
- 3Add chopped onion, carrots, and celery; sauté until softened.
- 4Stir in minced garlic and cook for another minute.
- 5Add the lentils, vegetable broth, bay leaves, salt, and pepper.
- 6Bring to a boil, then reduce heat and simmer until lentils are tender.
- 7Remove bay leaves before serving.
Ingredient Alternatives
lentils
Healthier: green lentils
Cheaper: split peas
Split peas are often less expensive and cook faster.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is a budget-friendly alternative.
Techniques
Equipment
Also Known As
Originating from Turkey, Mercimek Çorbası is a staple in Turkish cuisine, often enjoyed as a comforting dish during colder months. This soup, rich in lentils, is not only nutritious but also symbolizes hospitality in Turkish culture, often served to guests. Today, variations can be found in many Mediterranean and Middle Eastern cuisines, showcasing its global appeal.
Ingredients
- ●red lentils
- ●onion
- ●carrot
- ●potato
- ●garlic
- ●tomato paste
- ●olive oil
- ●vegetable broth
- ●cumin
- ●paprika
- ●lemon juice
- ●fresh parsley
- ●salt
- ●black pepper
Instructions
- 1Rinse red lentils under cold water until water runs clear.
- 2Chop onion, carrot, and potato into small pieces.
- 3Heat olive oil in a large pot over medium heat until shimmering.
- 4Add chopped onion and sauté until translucent, about 5 minutes.
- 5Stir in garlic and cook for 1 minute until fragrant.
- 6Add chopped carrot and potato, stirring to combine.
- 7Mix in tomato paste, cumin, and paprika, cooking for 2-3 minutes.
- 8Pour in vegetable broth and bring to a boil.
- 9Add rinsed lentils, reduce heat, and simmer for 20-25 minutes until lentils are tender.
- 10Blend the soup until smooth using an immersion blender or regular blender.
- 11Stir in lemon juice, salt, and black pepper to taste.
- 12Garnish with fresh parsley before serving.
Ingredient Alternatives
red lentils
Healthier: green lentils
Cheaper: split peas
Green lentils are often less expensive and provide a similar texture.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers a healthier fat profile.
vegetable broth
Healthier: homemade broth
Cheaper: water with seasoning
Homemade broth can be healthier and more flavorful.
tomato paste
Healthier: fresh tomatoes
Cheaper: canned tomatoes
Fresh tomatoes can provide a lighter flavor.
Techniques
Equipment
Also Known As
Beef Barley Soup has roots in traditional American cooking, often made to warm up during cold winters. This hearty dish combines tender beef with nutritious barley and vegetables, making it a comforting meal. While it is a staple in many households, variations exist across cultures, with some adding different spices or vegetables to suit local tastes.
Ingredients
- ●beef chuck
- ●barley
- ●carrots
- ●celery
- ●onion
- ●garlic
- ●beef broth
- ●bay leaves
- ●thyme
- ●salt
- ●black pepper
- ●olive oil
- ●parsley
- ●tomatoes
- ●peas
- ●red wine
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add diced beef chuck and brown on all sides, about 5-7 minutes.
- 3Remove beef and set aside; add chopped onion, carrots, and celery to the pot.
- 4Sauté vegetables until softened, about 4-5 minutes.
- 5Stir in minced garlic and cook until fragrant, about 1 minute.
- 6Return beef to the pot; add barley, diced tomatoes, and beef broth.
- 7Add bay leaves, thyme, salt, and black pepper; bring to a boil.
- 8Reduce heat to low and cover; simmer for 1.5 to 2 hours until beef is tender.
- 9Add peas and cook for an additional 10-15 minutes.
- 10Remove bay leaves before serving; garnish with chopped parsley.
Ingredient Alternatives
beef chuck
Healthier: lean beef
Cheaper: ground beef
Ground beef is often less expensive and cooks faster.
barley
Healthier: quinoa
Cheaper: rice
Rice is a more affordable grain that can substitute well.
red wine
Healthier: beef broth
Cheaper: grape juice
Grape juice can add sweetness without alcohol.
Techniques
Equipment
Also Known As
Pea and ham soup is a traditional dish in many cultures, often made with leftover ham and dried peas, providing a hearty and nutritious meal.
Ingredients
- ●1 cup dried green split peas
- ●1 tablespoon olive oil
- ●1 onion, chopped
- ●2 carrots, diced
- ●2 celery stalks, diced
- ●2 cloves garlic, minced
- ●6 cups vegetable broth
- ●1 cup diced ham
- ●1 teaspoon dried thyme
- ●1 bay leaf
- ●Salt and pepper to taste
Instructions
- 1Rinse the dried split peas under cold water and set aside.
- 2In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery, and sauté until the vegetables are softened, about 5-7 minutes.
- 3Add the minced garlic and sauté for an additional minute until fragrant.
- 4Stir in the rinsed split peas, vegetable broth, diced ham, dried thyme, and bay leaf.
- 5Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for about 1 hour, or until the peas are tender.
- 6Remove the bay leaf and use an immersion blender to puree the soup to your desired consistency (optional).
- 7Season with salt and pepper to taste.
- 8Serve hot, garnished with additional diced ham if desired.
Equipment
This soup is a staple in Sri Lankan cuisine, often enjoyed for its comforting flavors and nutritional benefits.
Ingredients
- ●1 cup red lentils
- ●1 medium onion, chopped
- ●2 cloves garlic, minced
- ●1 inch ginger, grated
- ●1 medium carrot, diced
- ●1 medium potato, diced
- ●1 can (14 oz) coconut milk
- ●4 cups vegetable broth
- ●2 tbsp curry powder
- ●1 tsp turmeric
- ●1 tsp cumin
- ●1/2 tsp black pepper
- ●1/2 tsp salt
- ●2 tbsp olive oil
- ●1 tbsp lime juice
- ●Fresh cilantro for garnish
Instructions
- 1Rinse the red lentils under cold water until the water runs clear. Set aside.
- 2In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- 3Add the minced garlic and grated ginger to the pot, and sauté for another minute until fragrant.
- 4Stir in the diced carrot and potato, cooking for about 5 minutes until they start to soften.
- 5Add the curry powder, turmeric, cumin, black pepper, and salt to the pot, stirring well to coat the vegetables.
- 6Pour in the vegetable broth and coconut milk, and bring the mixture to a boil.
- 7Once boiling, reduce the heat to low and add the rinsed lentils. Simmer for about 25-30 minutes, or until the lentils and vegetables are tender.
- 8Stir in the lime juice and adjust seasoning if necessary.
- 9Remove from heat and let cool slightly before blending if a smoother texture is desired.
- 10Serve hot, garnished with fresh cilantro.
Equipment
Originating from the heart of Spain, Chickpea and Chorizo Soup reflects the country's rich culinary heritage, where legumes are a staple in traditional diets. This hearty dish embodies the spirit of comfort food, often enjoyed during colder months or festive gatherings. Today, variations can be found across the globe, with many home cooks adding their unique twists, making it a beloved recipe in various cultures.
Ingredients
- ●chickpeas
- ●chorizo
- ●onion
- ●garlic
- ●carrot
- ●celery
- ●tomato
- ●vegetable broth
- ●bay leaves
- ●smoked paprika
- ●olive oil
- ●parsley
- ●salt
- ●black pepper
Instructions
- 1Soak chickpeas overnight in water, then drain.
- 2Heat olive oil in a large pot over medium heat until shimmering.
- 3Add chopped onion, carrot, and celery; sauté until softened, about 5 minutes.
- 4Stir in minced garlic and diced chorizo; cook until chorizo is browned, about 3-4 minutes.
- 5Add diced tomatoes, smoked paprika, and bay leaves; cook for 2 minutes.
- 6Pour in vegetable broth and bring to a boil.
- 7Add soaked chickpeas and reduce heat to low; simmer for 30-40 minutes until chickpeas are tender.
- 8Season with salt and black pepper to taste.
- 9Remove bay leaves before serving.
- 10Garnish with chopped parsley before serving.
Ingredient Alternatives
chorizo
Healthier: turkey sausage
Cheaper: smoked paprika + ground pork
Turkey sausage reduces fat while maintaining flavor.
vegetable broth
Healthier: homemade vegetable stock
Cheaper: water + seasoning
Homemade stock enhances flavor without extra cost.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil is healthier, while canola is more budget-friendly.
parsley
Healthier: cilantro
Cheaper: green onions
Cilantro offers a fresh flavor, while green onions are cost-effective.
Techniques
Equipment
Also Known As
Ingredients
- ●4 cups ripe tomatoes, chopped
- ●1 cup cottage cheese
- ●1 medium onion, chopped
- ●2 cloves garlic, minced
- ●2 cups vegetable broth
- ●1 tbsp olive oil
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp dried basil
- ●1/2 tsp dried oregano
- ●1/4 tsp red pepper flakes (optional)
- ●Fresh basil leaves for garnish
Instructions
- 1Preheat your oven to 400°F (200°C).
- 2Spread the chopped tomatoes on a baking sheet and drizzle with olive oil. Season with salt and pepper. Roast in the oven for 25-30 minutes until caramelized.
- 3In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- 4Add the minced garlic and cook for another minute until fragrant.
- 5Pour in the vegetable broth and bring to a simmer.
- 6Add the roasted tomatoes, dried basil, dried oregano, and red pepper flakes (if using) to the pot. Stir well and let it simmer for 10 minutes.
- 7Remove the pot from heat and let it cool slightly.
- 8Using an immersion blender, blend the soup until smooth. Alternatively, you can blend it in batches in a regular blender.
- 9Return the blended soup to the pot and stir in the cottage cheese until well combined.
- 10Heat the soup gently over low heat until warmed through, but do not boil.
- 11Serve hot, garnished with fresh basil leaves.
Equipment
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