5 High Protein Soup Recipes for a Healthy Meal

High protein soup is a delicious way to pack in nutrients and fuel your day. Perfect for a quick lunch or a cozy dinner, these soups are loaded with beans, lentils, meats, or other protein-rich ingredients that keep you satisfied. They’re easy to whip up and can be customized to fit any taste, making them a great choice for anyone looking to eat healthy without sacrificing flavor.

Spicy Tofu and Spinach Miso Soup

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This Spicy Tofu and Spinach Miso Soup is a delightful blend of flavors that offers a warm and comforting experience. The miso base provides a rich umami taste, while the tofu adds a satisfying protein boost. With the addition of fresh spinach, the soup not only tastes fantastic but is also packed with nutrients.

Making this soup is quite simple and takes minimal time, making it perfect for a quick weeknight dinner or a cozy weekend meal. The heat from the spices gives it a nice kick, balancing perfectly with the creamy tofu and vibrant greens.

Ingredients

• 1 tablespoon vegetable oil
• 1 block firm tofu, cut into cubes
• 4 cups vegetable broth
• 3 tablespoons miso paste
• 2 cups fresh spinach
• 1 tablespoon soy sauce
• 1 teaspoon chili paste (adjust to taste)
• 2 green onions, sliced
• 1 tablespoon sesame seeds for garnish

Instructions

1. Heat the vegetable oil in a pot over medium heat. Add the tofu cubes and sauté until golden brown, about 5-7 minutes.
2. Pour in the vegetable broth and bring to a simmer. Stir in the miso paste until fully dissolved.
3. Add the soy sauce and chili paste, adjusting the spice level to your preference.
4. Stir in the fresh spinach and cook for an additional 2-3 minutes until wilted.
5. Serve hot, garnished with sliced green onions and a sprinkle of sesame seeds.

Vegetable and Chickpea Noodle Soup

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This vegetable and chickpea noodle soup is a delightful blend of flavors and textures. Packed with protein from the chickpeas and enriched with vibrant vegetables, it’s a nutritious and satisfying meal that warms you up from the inside out. The broth is savory and comforting, while the noodles add a nice chewiness that makes it feel hearty.

Not only is this soup delicious, but it’s also super easy to prepare. You can have it ready in about 30 minutes, making it a perfect option for a quick weeknight dinner. The combination of fresh herbs and spices enhances the overall taste, ensuring each spoonful is bursting with flavor.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 4 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup diced tomatoes (canned or fresh)
• 2 cups fresh spinach or kale
• 1 cup noodles (your choice)
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish
• Lemon wedges for serving

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery, cooking until softened, about 5-7 minutes.
2. Stir in the minced garlic, cumin, and smoked paprika, cooking for another minute until fragrant.
3. Pour in the vegetable broth, followed by the chickpeas and diced tomatoes. Bring to a boil, then reduce heat and let it simmer for 10 minutes.
4. Add the noodles and spinach (or kale) to the pot. Cook until the noodles are tender, about 5-7 minutes. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs and lemon wedges on the side for an extra zing.

Lentil and Quinoa Power Soup

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This Lentil and Quinoa Power Soup is a nourishing bowl full of hearty ingredients and bold flavors. It’s packed with protein, making it not only filling but also a great choice for those looking to maintain energy throughout the day. The combination of lentils and quinoa provides a unique texture and taste, complemented by vibrant vegetables and aromatic spices.

Easy to make, this hearty soup can be prepared in about 30 minutes, making it perfect for a weeknight dinner. It’s a comforting dish that warms you up while keeping your health goals in check. Plus, it’s versatile—feel free to add any vegetables you have on hand!

Ingredients

• 1 cup green or brown lentils, rinsed
• 1/2 cup quinoa, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth
• 1 cup corn (fresh or frozen)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the onion, carrots, and celery, sautéing until softened, about 5-7 minutes.
2. Stir in the garlic, cumin, and smoked paprika, cooking for another minute until fragrant.
3. Add the lentils, quinoa, diced tomatoes, and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for about 20 minutes, or until the lentils and quinoa are tender.
4. Stir in the corn and season with salt and pepper. Cook for an additional 5 minutes.
5. Serve hot, garnished with fresh parsley.

Chicken and White Bean Chili

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Chicken and white bean chili is a delicious and hearty dish that packs a protein punch. This chili combines tender chicken, creamy white beans, and a zesty tomato base, making it a comforting meal perfect for any time of year. The flavors meld together beautifully, resulting in a dish that is both satisfying and easy to prepare.

Not only is this chili simple to make, but it also allows for customization to suit your taste. Whether you prefer it mild or with a kick of heat, this recipe is versatile enough to accommodate everyone. Plus, it’s great for meal prep, so you can enjoy leftovers all week long!

Ingredients

• 1 lb boneless, skinless chicken breasts, diced
• 1 can (15 oz) white beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups chicken broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish
• Jalapeños, sliced for topping (optional)

Instructions

1. In a large pot, heat a small amount of oil over medium heat. Add the diced chicken and cook until browned, about 5-7 minutes.
2. Add the chopped onion and minced garlic, and sauté until the onion is translucent.
3. Stir in the chili powder, cumin, salt, and pepper, cooking for about 1 minute to release the spices’ flavors.
4. Add the diced tomatoes, white beans, and chicken broth to the pot. Bring to a simmer and let cook for about 20 minutes to meld the flavors.
5. Serve hot, garnished with fresh cilantro and jalapeños if desired.

Beef and Barley Protein Stew

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This hearty beef and barley protein stew is a comforting dish that’s packed with flavor and nutrition. The rich taste of tender beef pairs perfectly with the nutty barley and vibrant vegetables, making it a satisfying meal for any day of the week. Plus, it’s straightforward to prepare, so you can enjoy a homemade soup without spending hours in the kitchen.

As it simmers, you’ll experience the delightful aroma that fills your home. This stew not only warms you up but also provides a great source of protein, making it a fantastic option for anyone looking to boost their protein intake. Here’s how to make it:

Ingredients

• 1 pound beef stew meat, cut into bite-sized pieces
• 1 cup barley
• 3 cups beef broth
• 2 cups diced carrots
• 1 cup diced celery
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 2 bay leaves
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions

1. Brown the Beef: In a large pot, heat olive oil over medium heat. Add the beef stew meat and cook until browned on all sides.
2. Add Vegetables: Stir in the onion, garlic, carrots, and celery. Cook for about 5 minutes until the vegetables begin to soften.
3. Add Ingredients: Pour in the beef broth, then add the barley, thyme, bay leaves, salt, and pepper. Bring the mixture to a boil.
4. Simmer: Reduce the heat to low and cover the pot. Let it simmer for about 1.5 to 2 hours, or until the beef is tender and the barley is cooked.
5. Serve: Remove the bay leaves before serving. Enjoy the stew hot, garnished with fresh herbs if desired.