Johann H
Protein is an essential nutrient for weight loss, as it helps to increase feelings of fullness and boost metabolism. However, finding healthy and high-protein recipes can be challenging. That’s where soup recipes come in handy, as they are easy to make and packed with nutrients to help you lose weight. So, if you’re looking for tasty and nutritious recipes to add to your diet, here are 16 options to choose from.
Chicken and Vegetable Soup
In chicken broth, simmer chicken breasts with various vegetables, such as carrots, celery, and kale. This low-calorie, high-protein soup provides essential nutrients like iron and Zinc and will keep you full longer, aiding in weight loss.
Lentil Soup
Lentils are packed with fiber, providing around 9g of protein per 100g. Combine lentils with tomatoes, onions, and spices for a hearty soup that satisfies hunger and supports a healthy metabolism.
Quinoa and Black Bean Soup
Quinoa is a complete protein, which means it contains all nine essential amino acids. It creates a protein superfood with black beans, with about 8.19g of protein per cup of quinoa and another 8g for black beans. Add vegetables and spices for extra flavor and nutrients.
Turkey Chili
Ground turkey contains Zinc, vitamin B6, and iron, all essential for weight loss. Add your turkey to a pot with kidney beans, tomatoes, peppers, and chili spices for a satisfying and nutritious chili that aids in weight management.
White Bean and Kale Soup
White beans are a source of plant-based protein and fiber. This soup is ideal for vegetarians and vegans on a diet. Combine the beans with kale, carrots, onions, and garlic for a nutrient-dense soup. Let it simmer in the pot for 2 to 3 hours or until the beans are soft.
Tofu and Vegetable Soup
Tofu is a vegetarian protein powerhouse, and when combined with vegetables in a flavorful broth, it creates a nutritious soup. There is about 8g of protein per 100g of tofu, which is ideal for your daily allowance. Add ginger, garlic, and soy sauce to your soup for flavor without extra calories.
Salmon Chowder
Salmon has high protein and omega-3 fatty acids, which makes it a nutritious choice for weight-loss soups. Add your salmon to a pot with potatoes, leeks, and low-fat milk for a creamy chowder. Let the soup simmer for an hour until the potatoes are cooked.
Egg Drop Soup
This traditional Chinese soup is made with beaten eggs cooked in hot broth. It’s low in calories and high in protein, essential for burning fat. Add vegetables like spinach and mushrooms for extra nutrients like iron, fiber, and potassium. Cover your pot with a lid and let the soup simmer for an hour.
Split Pea Soup
Split peas are a source of plant-based protein and fiber, aiding digestion and lowering blood sugar levels. Combine them with carrots, onions, and ham or turkey to add extra protein to the meats. You can make this soup in a pressure cooker for faster cooking time.
Greek Yogurt and Spinach Soup
Greek yogurt has 10g of protein per 100g serving and is also low in calories and sugar. This dairy product adds a creamy texture to your soups. Combine the yogurt with spinach, garlic, and herbs for a nutritious soup that aids in satiety.
Shrimp and Vegetable Soup
Shrimp is low in calories and contains around 24g of protein per 100g serving. Don’t cook the shrimp too long, or it will become rubbery. First, cook your vegetables like bell peppers, zucchini, and tomatoes in a pot with chicken broth. Then, add your shrimp to the soup in the last 10 minutes of cooking time.
Mushroom Barley Soup
Barley is a whole grain with 12g of protein and 17g of fiber per 100g serving, making it powerful for weight loss goals. Add barley to a pot with mushrooms, carrots, onions, and celery for a hearty and filling soup that supports a healthy metabolism.
Cauliflower and Chickpea Soup
Cauliflower is low in calories but high in fiber and nutrients like vitamin C and iron. Eating low-calorie vegetables can regulate blood sugar. To make this soup, boil cauliflower with chickpeas, onions, garlic, and spices on low heat for about 3 to 4 hours.
Beef and Vegetable Soup
Lean beef is high in iron, which carries oxygen to your blood cells and aids in burning fat. Roast your beef in the oven for about 1 hour. Then, add it to a pot with various vegetables, like baby carrots, celery, and tomatoes, and simmer it for about 2 hours to release all the nutrients and flavors.
Seitan and Vegetable Soup
Seitan, or wheat meat, is a high-protein meat substitute made from wheat gluten. Thus, it is the perfect substitute for people on strict diets. Add your seitan to a pressure cooker with onions, garlic, and ginger. Then add spices like turmeric and ginger and herbs like rosemary and thyme.
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