High-Protein Winter Soups!

As the weather gets colder, the demand for soups increases. If you’re looking for protein winter soups to warm you up during winter days, you’re in the right place. By checking out these recipes, you can diversify your diet and explore new flavors!

Meatball Tomato Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion (finely chopped)
• 2 red bell peppers (sliced)
• 1 clove garlic
• ½ teaspoon paprika
• 800 g chopped tomatoes
• 100 g couscous
• 500 ml hot vegetable broth
• 12 small meatballs
• 150 g baby spinach
• ½ bunch fresh basil
• Grated parmesan (to taste, for serving)

Instructions:

1. Heat the oil in a pot. Add the onions and red bell peppers, and sauté. Add the garlic and paprika.
2. Then, add the chopped tomatoes, couscous, and vegetable broth, and bring to a boil.
3. Meanwhile, in a separate pan, cook the meatballs. Once cooked, add the spinach to the meatballs and let them wilt. Add the meatballs and spinach to the tomato mixture.
4. Season to taste with your preferred spices. Once done, serve the soup in bowls and garnish with grated parmesan.
5. Top with fresh basil and enjoy!

Nutritional Values:

• Calories: 330
• Protein: 17 g
• Fat: 12 g
• Carbohydrates: 36 g
• Sugar: 14 g
• Fiber: 6 g

Pea and Broccoli Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion (finely chopped)
• 1 clove garlic
• 400 g chopped broccoli
• 300 g frozen peas
• 200 g chard (finely chopped)
• 1 liter vegetable broth
• ½ small bunch fresh basil
• ½ small bunch fresh dill
• 1 lemon
• 2 tablespoons pumpkin seeds

Instructions:

1. Heat the oil in a large pot. Add the onion and sauté. Cook for about 8 minutes until soft and semi-translucent. Add the garlic and cook for 1 more minute.
2. Add the broccoli, peas, and chard, then pour in the vegetable broth. Bring the mixture to a boil. Reduce the heat, cover, and simmer for 25 minutes.
3. Meanwhile, grate the lemon zest into a bowl, then squeeze in the juice. Add the herbs and mix.
4. Add this mixture to the soup, and then blend the soup until completely smooth.
5. Pour the soup into bowls and sprinkle with toasted pumpkin seeds before serving.

Nutritional Values:

• Calories: 214
• Protein: 12 g
• Fat: 8 g
• Carbohydrates: 19 g
• Sugar: 10 g
• Fiber: 10 g

Spicy Carrot and Lentil Soup

Ingredients:

• 2 teaspoons cumin seeds
• 1 teaspoon chili flakes
• 2 tablespoons olive oil
• 600 g coarsely grated carrots
• 140 g red lentils
• 1 liter hot vegetable broth
• 125 ml milk
• Plain yogurt and naan bread for serving

Instructions:

1. Heat a large pot and toast 2 teaspoons of cumin seeds with a pinch of chili flakes for 1 minute until they start releasing their aroma.
2. Spoon out half of these spices and set aside. To the remaining spices in the pot, add 2 tablespoons of olive oil, grated carrots, red lentils, hot vegetable broth, and milk, and bring to a boil.
3. Simmer for 15 minutes until the lentils have expanded and softened.
4. Blend the soup until smooth. You can add more spices to taste if desired.
5. Garnish with a spoonful of plain yogurt and the toasted spices. Serve with warmed naan bread.

Nutritional Values:

• Calories: 237
• Protein: 11 g
• Fat: 7 g
• Carbohydrates: 34 g
• Sugar: 0 g
• Fiber: 5 g

Creamy Curried Chicken and Rice Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion
• 1 tablespoon Thai red curry powder
• 800 ml canned coconut milk
• 400 ml chicken broth
• 100 g risotto rice
• 4 large eggs
• 200-300 g fried chicken
• 340 g canned corn
• 2-3 lemons
• 2 spring onions

Instructions:

1. Heat the oil in a pot over medium heat. Add the onion and sauté for about 10 minutes until softened and translucent. Add the curry powder and cook for 1 more minute.
2. Stir in the coconut milk, chicken broth, and risotto rice, and bring to a boil. Simmer for 15-20 minutes until the rice is tender.
3. Meanwhile, add water and eggs to another pot and boil the eggs for about 7 minutes. In a separate pan, fry the chicken.
4. Once the chicken is done, add it and the corn to the soup, and cook for an additional 5 minutes to warm all the ingredients.
5. Season to taste and add the lemon juice. Peel and halve the eggs, and place them on top of the soup along with the spring onions.

Nutritional Values:

• Calories: 679
• Protein: 38 g
• Fat: 41 g
• Carbohydrates: 38 g
• Sugar: 11 g
• Fiber: 5 g

White and Velvety Soup

Ingredients:

• 2 teaspoons olive oil
• 2 large garlic cloves
• 2 leeks (about 240 g)
• 200 g cauliflower
• 600 ml water
• 1 vegetable stock cube
• 400 g cannellini beans (or white beans)
• Freshly grated coconut for garnish
• 100 ml full-fat milk
• 25 g almonds
• ½ teaspoon red chili flakes
• 2 slices rye bread for serving

Instructions:

1. Heat the oil in a large pan. Add the garlic, leeks, and cauliflower, and cook, stirring often, for about 5 minutes until they begin to soften.
2. Add the vegetable stock cube and the beans. Pour in the boiling water and stir in the grated coconut.
3. Cover and simmer for 15 minutes until the leeks and cauliflower are tender.
4. Add the milk and blend with a hand blender until smooth and creamy.
5. Meanwhile, place the almonds in a pan and toast them lightly for 1 minute or until golden, then remove from heat. Sprinkle the chili flakes over the almonds and mix well.
6. Ladle the soup into bowls, garnish with the spiced almonds, and serve with slices of rye bread.

Nutritional Values:

• Calories: 395
• Protein: 21 g
• Fat: 15 g
• Carbohydrates: 37 g
• Sugar: 10 g
• Fiber: 15 g