Global Soup Adventure
The world is full of delicious soups, and this collection takes you on a culinary journey. From creamy textures to spicy broths, these soups cater to diverse
palates. Each recipe is designed to be relatively easy to make, and with over 30 grams of protein per serving, these soups are a great way to meet your daily nutritional needs. Prepare to explore a variety of cuisines, all while enjoying a warm and protein-rich bowl of soup. Whether you're a seasoned chef or a beginner cook, there is something for everyone on this list, offering simple steps to follow and adjust.
Hearty Lentil Soup
Lentil soup is a cornerstone of many cuisines, known for its hearty texture and satisfying flavor. This version is packed with fiber and protein, making it an excellent choice for a filling meal. Combine red or brown lentils with vegetables like carrots, celery, and onions, and then season with herbs and spices like cumin, coriander, and turmeric. A generous addition of vegetable broth provides the perfect base. For added richness, consider incorporating a touch of coconut milk or a dollop of Greek yogurt. This soup provides a protein content of over 30 grams per serving. You can also customize it by adding your favourite vegetables.
Chicken Noodle Delight
Chicken noodle soup is the ultimate comfort food, and this recipe elevates it with a protein boost. Use a flavorful chicken broth as a base and add shredded chicken, egg noodles, and various vegetables such as carrots and celery. For added depth, include herbs like thyme and bay leaf. Season with salt and pepper to taste. Ensure that the chicken used is free range and that fresh herbs are used to give the soup a distinct taste. This classic soup provides over 30 grams of protein. Serve it with a slice of whole-wheat bread for a complete and satisfying meal.
Spicy Black Bean Soup
Embrace the bold flavors of this spicy black bean soup, a protein powerhouse that's both delicious and nutritious. The base for this soup involves cooking black beans with sautéed onions, bell peppers, and garlic, then seasoned with chili powder, cumin, and oregano. Add vegetable broth for a flavorful liquid. Blend some of the soup to create a creamy texture. You can top the soup with your favourite toppings such as avocado or a dollop of sour cream. This satisfying soup provides over 30 grams of protein per serving and is sure to warm you up.
Creamy Tomato Soup
This creamy tomato soup is a classic for a reason. Begin with fresh tomatoes, or use canned tomatoes with a good quality. Sauté onions, garlic, and basil with the tomatoes. Blend the mixture until smooth. Add cream and a touch of sugar to balance the acidity. The addition of cream will provide a rich flavour. For a protein boost, add a scoop of Greek yogurt or a swirl of pesto on top. This vegetarian-friendly soup provides over 30 grams of protein and is perfect with grilled cheese sandwiches. Experiment with different tomato varieties for depth of flavour.
Broccoli Cheddar Bliss
This Broccoli Cheddar soup combines the goodness of broccoli and the comforting taste of cheese. Sauté onions and garlic and then add broccoli florets to cook in vegetable broth. Blend the ingredients, then mix in sharp cheddar cheese and a splash of milk or cream. Season with salt and pepper to taste. For an added protein punch, consider stirring in some cooked chicken or beans. The soup provides over 30 grams of protein and makes for a filling, tasty meal. Make sure to choose high-quality cheddar cheese, and blend well for a perfect texture.
Minestrone Magic
Minestrone is a hearty Italian soup filled with vegetables, beans, and pasta. Start with a base of sautéed onions, carrots, and celery. Add your preferred beans and chopped vegetables. Include a small amount of pasta, such as ditalini or small shells. For flavour, incorporate fresh herbs like basil and oregano. Finish with vegetable broth and a touch of Parmesan cheese. This soup has a diverse texture and flavor, and provides more than 30 grams of protein per serving. This soup is a complete meal on its own and perfect for a chilly evening.
Mushroom Barley Delight
Mushroom barley soup offers a rich, earthy flavor and satisfying texture. Sauté various types of mushrooms, such as cremini and shiitake, with onions and garlic. Add pearl barley and vegetable broth to simmer. Season with thyme and bay leaf to enhance the flavour. This soup is both vegetarian-friendly and satisfying. For extra protein, consider adding some cooked lentils or a swirl of cream. This warming soup provides over 30 grams of protein per serving and is ideal for colder weather. Using a mixture of mushrooms results in a complex taste and texture.
Spiced Chickpea Stew
This spiced chickpea stew is full of aromatic flavors and protein-rich chickpeas. Sauté onions, garlic, and ginger with spices like cumin, coriander, and turmeric. Add canned chickpeas, diced tomatoes, and vegetable broth. The spices provide a deep flavour that complements the earthiness of the chickpeas. Let the stew simmer until the flavors meld together. For additional protein, add a dollop of yogurt or a sprinkle of chopped cilantro. This plant-based stew supplies more than 30 grams of protein per serving and can be served with a side of naan bread for a complete meal. Adjust the level of spices to your taste.
Greek Lemon Chicken
Greek Lemon Chicken Soup, or Avgolemono, is a comforting soup with bright, tangy flavors. This soup has a base of chicken broth. Incorporate shredded chicken, rice, and fresh lemon juice. Whisk eggs into the soup to add body and richness. The combination of chicken, lemon, and rice is delicious and provides a light yet satisfying meal. Season with salt and pepper and garnish with fresh dill. This flavourful soup provides over 30 grams of protein and is perfect for when you are feeling a bit under the weather. This soup is a great way to enjoy a meal from the Mediterranean.
