There are many health benefits to incorporating protein into your soups — here are 10 nutritious recipes to get you started.
By
Lauren Bedosky
by
Kelly Kennedy, RDN, LDN
Opting for soup makes it easy to incorporate plant-based protein into your meals.
For a comforting, feel-good dish, it’s hard to beat a bowl of hot soup. And if you’re craving the kind of hearty, satisfying soup that’s a meal in and of itself, there’s a key nutrient you’ll want to add: protein.
“Adding protein to soup leads to greater meal satisfaction, especially when combined with carbohydrates and healthy fats,” says Rachel Helfferich, RDN, a yoga instructor in Indianapolis. “If your soup lacks protein, you might find yourself still hungry after eating.”
So how much protein should you aim to get in a bowl of soup? “If [you’re] relying on just the soup as your protein source for a meal, I recommend a minimum of 20 grams (g) of protein,” says Kelly Jones, RDN, a board-certified sports dietitian in Philadelphia. “That’s not to say lower-protein soups aren’t okay — anything with over 10 g can be enhanced to provide 20 g,” she adds.
To increase the amount of protein in any soup, Jones suggests adding shaved Parmigiano-Reggiano cheese, but opt for just ½ ounce (oz) to keep calories and saturated fat down; a tablespoon of nutritional yeast powder; or a slice of higher-protein bread— these will have 9 g, 8 g, and 3 g of protein, respectively, according to the U.S. Department of Agriculture (USDA). Another easy way to add protein to your soup is by tossing in some rinsed canned beans: For example,½ cup ofcannellini beans(also called white kidney beans) has roughly 6 g.
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Prioritize lean protein sources like chicken, turkey, and leaner cuts of red meat in your soups. “Look for words like ‘round,’ ‘loin,’ or ‘sirloin,’ to indicate leaner meats,” Helfferich says. In addition, try to get protein from a variety of other foods, like fish, legumes, nuts, and seeds, she adds.
“Don’t feel that you can only get protein from meat. Plants can also be an excellent source for you,” says Ginger Hultin, RDN, a Seattle-based registered dietitian and the author of Anti-Inflammatory Diet Meal Prep. Plant-based proteins such as lentils, chickpeas, and black beans are an excellent way to add protein, fiber, and texture to round out a satisfying soup.
Not only are the following soups healthy and hearty but they have at least 12 g of lean protein per serving.
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White Chicken Chili
This chili recipe from Two Peas and Their Pod is both easy to make and high in protein. It’s full of rotisserie chicken and broth, lime, jalapeno, onion, garlic, and green chiles, while herbs and spices (including cumin, chili powder, and cilantro) add flavor.
“The bonus in this recipe is the white beans, which further boost the protein [content] and also offer fiber and antioxidants, too,” Hultin notes.
“I would add a cup of fresh spinach to your bowl before pouring the hot soup over to get more color in your meal, and some whole-grain crackers or a whole-grain roll to ensure there are enough carbohydrates to support an active lifestyle,” Jones adds.
One serving (one-quarter of the total) provides 327 calories, 28 g of protein, 35 g of carbs, 8 g of fat (1 g of saturated fat), and 8 g of fiber.
693
Chickpea Stew
For a vegetarian soup that’s high in protein, try this recipe from Healthy Seasonal Recipes. Plant-based protein in the form of chickpeas is combined with stomach-filling veggies like butternut squash, onion, garlic, carrots, tomatoes, and fresh baby spinach. Hearty spices like cumin, coriander, cinnamon, and cayenne serve up extra flavor.
“The recipe calls for a yogurt garnish, which will add even more protein and flavor,” Hultin says. You can use a dairy-based yogurt, such as Greek, or go for a plant-based option that contains soy or nuts, she adds.
One serving (1 ½ cups) offers 303 calories, 12 g of protein, 41 g of carbohydrates,12 g of fat (1 g of saturated fat), and 5 g of fiber.
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694
Chicken Sweet Potato Taco Chowder
This recipe fromKim’s Cravingsprovides plenty of protein due to the chicken breast and bone broth collagen. “Collagen is made from amino acids, the building blocks of protein,” Hultin says. “Because of that, there’s 16 g of protein in just 1 cup of this soup.”
You’ll also find corn, diced tomatoes, green chiles, black beans, and a zesty lineup of spices: garlic powder, cumin, chili powder, and paprika. And thanks to the mashed sweet potato, this chowder has a great creamy texture.
Each cup contains 173 calories, 16 g of protein,20.4 g of carbs, 1.6 g of fat, and 4.2 g of fiber.
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695
Vegan Red Lentil Soup
You don’t have to follow a vegan diet to enjoy a satisfying vegan soup. Case in point: This spiced red lentil soup from Bakerita. “Lentils are a protein-packed legume,” Hultin says. They offer plenty of fiber and antioxidants as well.
This recipe also features spinach, fresh garlic and ginger, and aromatic spices like turmericand cumin.
Because this soup is lower in calories, consider adding some extra broth and a Greek yogurt topper, Jones says; you’ll feel satisfied longer, and it’ll reduce the urge to snack between meals.
One serving (one-sixth of the total) has 268 calories, 13.5 g of protein, 43.3 g of carbs, 6.2 g of fat, and 7.6 g of fiber.
696
Portuguese Fish Stew
With this 30-minute stew fromFeasting at Home, you get to pick and choose the fish and shellfish. Good options include sea bass, halibut, haddock, salmon, scallops, and shrimp: “The protein in all of these foods is similar, at about 17 to 19 g per 3 oz,” Hultin says.
The stew also includes potatoes (Yukon, baby red, or white), onion, garlic, tomatoes, and a fragrant saffron broth.
One serving (one-quarter of the total)provides 447 calories, 41.6 g of protein,30.2 g of carbs, 19 g of fat (3 g of saturated fat), and 5.5 g of fiber.
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Chickpea Minestrone Soup
This variation on classic minestrone soup gives a one-two protein punch of ground meat and chickpea pasta.
“When selecting your choice of ground meat, theAmerican Heart Association recommends lean or extra-lean ground meat,” Helfferich says. She suggests choosing ground meat with no more than 15 percent fat. (Those might be labeled 85 percent lean.)
Chickpea pasta, meanwhile, is a naturally gluten-free and high-fiber substitute for classic pasta.
This recipe from Skinny Fitalicious also features frozen mixed vegetables, diced tomatoes, tomato juice, broth, onion, garlic, and Italian seasoning.
One serving (one-sixth of the total) has 395 calories, 37 g of protein,52 g of carbs, 8 g of fat (0 g of saturated fat), and 13 g of fiber.
698
Mediterranean White Bean Soup
Regardless of whether you’re following a heart-healthy Mediterranean-style eating plan, this vegan soup fromFeel Good Foodieis sure to please your taste buds. “With 15 g of protein per serving, this is an excellent meal option for vegans, vegetarians, or anyone trying to incorporate more plant-based meals,” Helfferich says.
As a bonus, white beans — the main source of protein in this Mediterranean-inspired recipe — are also high in fiber, she says: Per the USDA,½ cup of the canned variety offers 6 g.
One serving (one-sixth of the total) provides 291 calories, 16 g of protein, 52 g of carbs, 3 g of fat (1 g of saturated fat), and 11 g of fiber.
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699
African Peanut Soup
For a healthy variation of a classic West African soup, try this recipe from Hurry the Food Up. The combination of whole-grain brown rice, peanuts, and peanut butter will ensure that you get the nine essential amino acids you must get from food (as your body cannot produce them itself), Helfferich says.
The recipe also includes vegetable broth, red onion, carrot, zucchini, tomato paste, garlic, soy sauce (be sure to opt for the low-sodium variety), and fresh ginger. Optional: Add a few dashes of hot sauce to give your bowl a kick.
One serving (one-third of the total) offers 436 calories, 14 g of protein, 65 g of carbs, 15 g of fat (3 g of saturated fat), and 6 g of fiber.
700
Turkey and Root Vegetable Soup
This recipe offers a smart solution for repurposing leftover turkey. “The range of chopped turkey in this recipe is between 3 and 5 cups, so if you want to maximize the protein in each dish, aim for the higher side,” Hultin says.
In addition, this soup fromThe Roasted Rootincludes brown rice, yellow onions, sweet potatoes, parsnips, carrots, turnips, mushrooms, garlic, and a bunch of yummy spices (including paprika, coriander, ginger, and cayenne).
Bonus: This recipe is easy to freeze so you can enjoy it later.
One serving (one-tenth of the total) provides 336 calories, 40 g of protein,11 g of carbs, 10 g of fat, and 2 g of fiber.
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Chicken Tortilla-Less Soup
You won’t find any tortillas in this Mexican-inspired, Whole30-friendly dish. But there are tons of savory veggies, like onion, red pepper, green chiles, and jalapeno, as well as herbs and spices. Garnish with fresh cilantro, avocado, and lime wedges to round out this tasty dish.
This recipe from The Real Food Dietitians is also full of chicken, an excellent source of satisfying protein. “At 25 g [of protein] in a 2-cup serving, this would be a filling and nutrient-dense meal,” Hultin says.
You can make the soup even more satiating by adding 1 cup of quinoa, brown rice, or farro while it’s cooking, adds Jones.
A 2-cup serving of this soup has 223 calories, 25 g of protein, 19 g of carbs, 6 g of fat, and 4 g of fiber.
